Tuesday 3rd of October 2017 – October 3, 2017


Tuesday 3rd of October 2017

Movement Prep
3 Rounds of
200m Run
10m Spiderman Crawl
10 (5 per side) Glute Extension

Strength & Conditioning
Back Rack Lunge (20-10-5-20)
Perform first set at 30% of 1RM Back Squat, increase by 5-10% each set with your final set of 20 to be heavier than the first set.

Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP

20 Wall Balls 9/6
10 Deficit Pushups 2/1"
20 Alternating Dumbbell Snatch 15/10

Extras
Metcon
4 X 12 DB raise with external rotation
4 X 12 Jumping squats, with barbell behind the neck

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