Tuesday 10/10/2017 – October 10, 2017


Tuesday 10/10/2017

Movement Prep
5min AMRAP
12/9 Cal sprint
6 Hanging Shrugs
3 Wall Angels
12m Crab crawl

Gymnastics
Pull-ups (Max-Max-Max)
1min max effort (Strict)
2min rest
1min max effort (Kipping)
2min rest
1min max effort (Butterfly)

Metcon
Metcon (Time)
50 Cal
40 AKB Swings 24/16
30 Single arm OH KB lunges 24/16
20 Power Cleans 70/45
10 Strict HSPU’S
20 TTB
30 Deadlifts 70/45
40 Burpee Over Bar
500m Plate Run 20/15

Extras
3 x 25m Shuttle (Marker every 5m & 3min Rest Between sprints)
Super set
3 Rounds
10 Max height Seated Box jumps
4 Reverse med ball toss 25/15 (make sure you have the space)

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