2018!

Warm Up:  

Down and backs: 

EMOM: x 6 min

45 seconds each move:   Focus on quality reps 

  1. rear leg elevated split squat (right) 
  2. Plank on rings/ Pillar
  3. Rear leg elevated split squat (left)

 

Performance: 

Back Squat: 3,3,3,3,3+ 

  • work up in weight each set
  • on 5th set go for max rep

 

Fitness: 

Db Front squat:  5,5,5,5,5+ 

  • Work up in weight each set
  • Last set go for max reps

 

Go as far ass possible in 20 minutes:  

10 - 20 - 30 - 40 - 50 and so on

Wall Ball
Lat Over
Cals