Wednesday 27th of December 2017 – December 27, 2017


Wednesday 27th of December 2017

Movement Prep
AMRAP 5

200m Run
10 Jumping Lunges
10 Squat Jumps
5 Hanging Shrugs

Strength & Conditioning
Back Rack Lunge (10-10-10)
Using the same weight across all sets, working through a "russian-style lunge".

Lunge will be performed as a reverse lunge, as the trailing leg comes to meet the other leg it will be driven up to a 90 degree position.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12

30 Front Squats 60/40
30 Box Jump Overs 24/20
20 Pull-Up’s

Extras
Metcon
Upper Body Circuit

3 Rounds

20 Pushup’s
20 Strict Press 30/20
20 Ring Dips

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