Wednesday – 07/08/2019

Wednesday – 07/08/2019

Wednesday – 07/08/2019

Warm-up
R – 2 rounds
5 Burpess, 10 Air Squats, 5 inch worms (with push up), 10 tuck jumps

AM – 5 Hindu Push ups, 5 KB single leg RDL (E/S), 10 Tempo Glute Bridges (3 sec down), 20 Fire Hydrants (5 in each direction on E/S)

P- 2 rounds
Empty Bar Bench, 10 Fast reps followed directly by 5 slow reps (5 seconds down explode up)

Weightlifting
A1): Bench Press (12, 10, 8 – (e.g. 65/70/75%))
Weightlifting
A2): Barbell Bicep Curls (3 x 15)
Weightlifting
A3): Clapping Push Ups/HR push ups (3 X 5 – be explosive on these!)
Metcon
Metcon (Time)
Buy In: 800m run

Then:
3RFT:
30 AB mat sit ups
20 KB deadlifts (32/24)
10 SA KB FR squats (32/24)
100m dual KB FR carry

TC: 20mins