Friday 13/10/2017 – October 13, 2017


Friday 13/10/2017

Movement Prep
5Min AMRAP
100M Run
4 Spinderman with theoracic twist
8 Single leg kb deadlifts (each side)
4 Straight arm banded pull downs

Strength & Conditioning
Deadlift (5-5-5+)
Set 1 – 5 x 65%
Set 2 – 5 x 75%
Set 3 – 5+ x 85%

Metcon
Metcon (AMRAP – Rounds and Reps)
(Paired)
2 x 3min AMRAP – 1min Rest
10 Bar muscle ups (switch every 5)
20 DB STOH 20/15 (switch every 10)
10 Burpee TTB (switch every 5)
20 DB cleans (switch every 10)
Metcon (AMRAP – Rounds and Reps)
2 x 3min AMRAP – 1min Rest
(Paired)
40 Calories (20each)
20 Dead ball squat cleans 15/9 (10each)

Extras
3 x
100m Deadball carry 35/25
14 Single leg calf raises (ensure full flexion and full extention can be achieved, 14 both sides can add load)

*work for quality not time so take rest where needed

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