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