Tuesday 19th of September 2017 – September 19, 2017


Tuesday 19th of September 2017

Movement Prep
4 Minute AMRAP

12/9 Calorie
20 Second Hollow Rig Hold
10 Russian Hollow Twists

Metcon
Metcon
8 Minute EMOM
1 – 4-9 Deficit strict HSPUS (aim to increse volume or difficulty from last week)
2 – 30 Second Ring L-Sit Hold

Skills
Metcon
5 Minute EMOM

1 Strict Press
2 Tall Push Jerk
1 Tall Split Jerk

Metcon
Metcon (AMRAP – Reps)
3 Minute AMRAP

Handstand Push-Up’s

Metcon (Time)
3 Rounds for time of;

12 Box Jumps 30/24
9 Shoulder to Overhead 70/45
6 Weighted Pistol 20/10

Extras
Metcon
4 x 8 Banded Shoulder Raise w/ External Rotation
4×30 Sec Each Side Squat Hold with Banded Distraction

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