Tuesday 11.10.15

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