Monday – 05/08/19

Monday – 05/08/19

Monday – 05/08/19

Warm-up
2 Rounds (light)
10 KB Goblet Squats
10 KB Deads
10 KB Swings

10 Lunge Lizards E/S
10 Deadbugs E/S
Scotch walk – 1 length each of
OH KB walk, FR Walk, Suticase carry

With an Empty bar
5 Tempo RDL 5111
5 Tempo Bent over row 31X1
5 Tempo DL 50X1

Weightlifting
Deadlift (5 x 1)
5 attempts to build up to a heavy single for the day (this maybe a 1RM, but use it as a test to see where your strength levels are at – and get used to doing heavy single reps!).

Corrective Exercise to be done during rest – Banded Monster Walks – 12-15 steps each side

💥 Rest 3mins between sets

Each rep should feel heavy and/or be near maximal!

Warm-up
Metcon
Metcon (AMRAP – Reps)
5min AMRAP

3-6-9-12 etc..

Burpee Box Jump Over @ 24/20
American KB swings @ 32/24

Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
5min AMRAP

12-24-36-48 etc.

100m run (once per round)
Double Unders