Friday 08.07.15

August 7, 2015

Warm-up:  3 sets

200m run

10 air squats

then.. Inside for movement stretching

 

Strength:

Back Squat:

5 x 4 @ 65%

 

Ring rows:

3 x 10  (strict/slow & perfect!)

 

RDL:  (romanian deadlift/ straight leg dl)

3 x 5  (rep starts at the high hang & goes down just below knee)

* be conservative on load.. These will make you very sore if you

overdo it in the beginning.

 

 

 

Metcon:  for time

1000m run

100 double unders

75 sit-ups

50 wallball shots (20/14)

25 box jump overs (24/20")

1000m run

 

* If you are new to this, please ask the coach to help you scale

the volume!

 

 

 

 

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