Monday 26th June 2017

Warm-Up:  250 m run

then 2 rounds:   NFT

15  russian KB swings

10 KB goblet squats

8 samson stretch

4 pigeon holds ( twice each leg with 15 sec hold each)

 

Strength: Back squats

warm up to 75 – 80% of 1 RM

then:
5×5 @75- 80% of 1RM

 

MetCon:  20 min AMRAP
15/10 calorie row
12 wall balls  20/14
10 G2OH  115/85
 
 
ENDURANCE WOD
 
4 RFT
250 m run
15 box jumps  20″
20 slamball 20/15
25 abmat situps