Monday 9th of July 2018 – July 9, 2018


Monday 9th of July 2018

Movement Prep
5min AMRAP
400/300m Row
10m leg openers
30sec single leg glute bridge (either side)

Strength & Conditioning
Front Rack Lunge (12-12-12-12)
*between each set complete 14 jump squats and 20 Hollow rocks

Metcon
Metcon (AMRAP – Rounds and Reps)
E3MOM 6 Rounds
300m Run
4 HSPUS
4 squat cleans thrusters 60/40

* Run will stay 300 and reps will increase by 2 every round untill you cannot complete the work load in the 3 minutes

Extras
Metcon (Time)
3 Rounds
500m Row
14 Burpee box jump overs 24/20
2min rest

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