Friday 08.07.15

Warm-up: 3 sets

200m run

10 air squats

then.. Inside for movement stretching


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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