Wednesday

Warm UP: 
500m Row or 20 Cal Bike
2 Rounds:
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Pull Ups
10 PVC Pipe Pass Thrus
10 OHS
:30 Sec Samson Stretch

Skill:
Tabata: Handstand Shoulder Taps or Handstand Holds

Strength:
Rest Day or Make Up a day you missed

Metcon:
4 Rounds
:45 sec ME Front Rack Lunges (96/65)
:15 sec rest
:45 sec ME Broad Jumps
:15 sec rest
:45 sec ME Push Press (95/65)
:15 sec rest
:45 sec ME Clean (Squat) (95/65)
:15 sec rest

Leave a Reply

Your email address will not be published. Required fields are marked *