11
02 '19
FL1
Tabata cals bike
FL2
3 mile run
11
02 '19
Strength
Deadlifts
3-3-3-3-3
METCON
For time:
100 wall balls 20/14
5, 10, 15, 20 and 25ft suicide runs EMOM
Note: The workout starts with the suicide runs
Time intent: Appox 10min (10 wall balls per minute after the runs)
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
5 sets
1 power snatch + 1 snatch
Snatch pulls @80% of 1RM
3-3-3-3
*Touch and go
Front squats
3-3-3-3
*3sec pause at the bottom
Gymnastics
Accumulate 2min of:
Handstand hold
Core
5 sets
15 weighted back extensions
