Monday 16th of October 2017 – October 16, 2017


Monday 16th of October 2017

Movement Prep
3 Rounds of;

20 Second HS Hold
20 Bunny Hops
10m Spiderman Crawl

Strength & Conditioning
Shoulder Press (3-3-3)
Set 1 – 5 @70%
Set 2- 3 @ 80%
Set 3 – 3+@90%

Set 3 should be for max reps @90% without failure.

Metcon
Metcon (AMRAP – Reps)
Double Unders 1 Minute Max Reps

– 1 Minute Rest-

Double Unders 2 Minutes Max Reps

Score is total Double unders across both sets
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP

10 DB Thrusters 20/15
10 Hand Release Push-Up’s
200M Run

Extras
Metcon
3 sets for quality of;

20 Second each arm, Single Arm OH Ball Hold 35/20LB
Wall Walk + 30 Second Nose & Toes HS Hold

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