Monday 18th of September 2017 – September 18, 2017


Monday 18th of September 2017

Movement Prep
2 Rounds of;

300m Run
12 Squat with thoracic extension
10m Duck Walk

Strength & Conditioning
Back Squat (1-1-1)
Perform @ 87.5-90% of 1rm
Back Squat (3-3-3-3-3)
Perform @ 82.5-84.5% of 1RM

Metcon
Metcon (AMRAP – Rounds and Reps)
16Min AMRAP

20 Wall Balls 9/6
8 Power Snatch 65/45
10 TTB
400m Run

Extras
Metcon
4 x 8 Single Leg GHD Hip Extension
4 x 8 DB Bent Over Row

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