Friday 08.07.15
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!