Friday
Group Warm Up:
Group Warm Up – 5 Minutes
Mobility:
3 x 10 Scapula Pull Ups
3 x 10 Scapula Push Ups
Strength:
Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%
Accessories:
Bench over Rows with barbell
3 x 5 (focus on good form)
Metcon:
3 Rounds for Time:
400m Run (200m Forward – 200m Backwards)
5 Clean & Jerks 135/95
10 GHD Situps
15 KB Swings 70/53
400m Run (200m Forward – 200m Backwards)
5 Clean & Jerks 135/95
10 GHD Situps
15 KB Swings 70/53
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