Thursday 16th of November 2017 – November 16, 2017


Thursday 16th of November 2017

Movement Prep
2 Sets of

300m Run
5 Burpees
10 Air Squats

Metcon
Metcon (Time)
For Time

2 Rounds of;
60 Calories
50 SA Front Rack KB Lunges 24/16**
40 Burpee Box Jump Overs 24"/20"
30 Power Cleans 60/40
20 Weighted Sit-up 15/10
10 Strict Handstand Push-Up’s

**Change arms holding the kettlebell, every 5 reps

Keep in mind the pacing you used in the last cycle on Thursdays, this should be done at something slightly faster than that.

Extras
Metcon
3 sets of 14
Barbell Curls
into 100m "Gun Walk" (see attached image)

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