Thursday 11th October 2018

 

 

 

Warm-Up: 250 m run

6 Walk the floor

10 Air Squats

8 Spiderman+ Hamstring Stretch

8 Kipping Swings

**Lat Stretch (using a band or the pull-up rig)

**Wrist/Forearm Stretch

**Ankle Stretch

 

Strength: Accessory Movements

EMOM 10

MIN 1:  5 -6 Strict Chin Ups (supinated grip)

MIN 2: 7 DB/KB Strict Shoulder Press (one arm at a time)

 

MetCon: AMRAP 3

“Guard Rail”

AMRAP 3 

9/6 Calories on Bike

9 Power Clean 115/85

3 MINS REST

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans 135/95

3 MINS REST

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans  155/105