Wednesday 20th of September 2017 – September 20, 2017


Wednesday 20th of September 2017

Movement Prep
3 Rounds of;

10 Single Leg Banded Glute Bridge
16 Hollow Hold Crossovers
8 Ring Rows, pulling to the hip

Strength & Conditioning
Deadlift (4-4-4-4)
Performed at 82.5-84.5%, if mobility allows add 20kg plate for deficit.

Metcon
Metcon (AMRAP – Rounds and Reps)
Increasing Ladder for 6 Minutes
1-2-3-4-5-6-ETC
Ring Row (elevated feet if need be)
Strict Press @ 70% Body Weight

Metcon
Metcon (AMRAP – Rounds and Reps)
7Min AMRAP

70 Double Unders
12 Thrusters 52.5/35
9 Burpee Over Bar
6 KB Snatch 32/24

Extras
Metcon
3 x 30sec false grip hang
2 x 90m Pinch carry ( Must be unbroken)
3 x 10 Secconds in each position of Wrist Mobility Rotation

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