Tuesday 11.10.15

November 10, 2015

Warm-up:  

3 rounds
250m row
5 strict push up burpees
10 jump lunges

 

Strict Press:
4 x 5 @ 70%
1 x 10 @ 55%

 

Weighted Step-ups to reverse lunge:
3 x 5/ side

 

Strict Pullups:
3 x max rep (use same load or band progression as last week for 5's)


Metcon:  

12 minute amrap
10 (2 for 1) wallball shots (20/14)
8 kb snatch (53/35)
6 burpee to toes 2 bar


Post:  3 sets
1 minute bar hang
:30 sec ring hold in hollow body position
1 minute plank
 

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