Wednesday 1st of November 2017 – November 1, 2017


Wednesday 1st of November 2017

Movement Prep
3 Rounds of;

6 Tempo Banded OHS
6 Tempo Squat Lowers into Hollow Rock
30 Second HS Hold

Strength & Conditioning
Back Squat (5-5-5)
Set 1 – 5@40%
Set 2 – 5@50%
Set 3 – 5@60%

Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Increasing Ladder

2,4,6,8 etc.

Overhead Squats 35/25
Hand Release Push-Up’s

200m Run between each round

Extras
Metcon
4 Sets of

8 Jefferson Curls
8 x 30 sec sit and reach hold

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