Thursday 19, November 2015

Warm up:

3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat

Skill:

3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side

Strength:

Snatch balance
10x2

Snatch

Hit doubles full squat
10 minutes

Metcon:

4x
25 wall balls
15 rack lunges
5 chin ups