Friday 13/07/2018 – July 13, 2018


Friday 13/07/2018

Movement Prep
Hungry hippo (battle of the crab crawl)

Strength & Conditioning
Sumo Deadlift (6-6-6-6)
Between each set 20m sprint (start from a laying position facing the opposite way)

Metcon
Metcon (Time)
(Paired)
10 x 200m relay sprints
into (alternating rounds)

6 Rounds
8 double kb cleans 24/16
16m front rack lunge
8 Burpee over kettlebells

into
10 x 15/12 cal AAB sprints

Accessories
21,15,9
Barbel curls
ring push ups
50m Gun carry 15/10

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