FRIDAY 12.4.15

Warm-up:

500m row

40 sit-ups

30 lunges

20 hollow rocks

10 sumo squat to hamstring stretch

Back Squats:

4 x 5 @ 75%

1 x 10 @ 60%

2 push press + 2 push jerk:

5 building sets; focus is on technique!

Rx Metcon:

7 muscle ups

30 (2 for 1) wallball shots

50 double unders

5 muscle ups

20 (2 for 1) wallball shots

40 double unders

3 muscle ups

10 (2 for 1) wallball shots

30 double unders

Scaled Version:

7 pullups + 7 ring dips

30 wallball shots

50 double unders

5 pullups + 5 ring dips

20 wallball shots

40 double unders

3 pullups + 3 ring dips

10 wallball shots

30 double unders


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