Wednesday 10th of January 2018 – January 10, 2018


Wednesday 10th of January 2018

Movement Prep
3 Rounds

5 Each Side, Box Step Up Slow Lower
5 Hanging Shrugs
8 Strict Press w/barbell

Strength & Conditioning
Metcon (4 Rounds for reps)
For 4 Rounds perform –
1 Minute on, 2 Minutes Off

Max Rep Dumbbell Thrusters 20/15

Do NOT game this, go as hard as possible for the first round and try and match it for every subsequent round after that, time to hurt.

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

35 Wall Balls 9/6
50 Double Unders
7 Strict Pull-Up’s

Extras
Metcon
20 Minute Walk or Jog
Spend some time with a roller or stretching out those legs.

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