Monday

Warm up:
DROMS
200m Run
15 GHD Sit Ups
15 Back Extensions
100m Run
10 Walk Out on Hands
10 Old Man Stretches
100m Run
10 Scapula Pull Ups
10 Scapula Push Ups
100m Run
10 Atlas
10 Broad Jumps

Strength:
Front Rack Lunges
3×10 FRL @ 75%

Accessories:
GHD Sit Ups/Back Extensions
4×15 (each)

Metcon:
“Elizabeth”
21-15-9
Clean 135/95
Ring Dips

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