05/09/2018

2 May 2018

Warm up:
5 min cardio
Crab walk
2 x 15 bridges
1 up 1 down KB lunge

Mobility:
pigeon
Twisted lizard

Tech:
3 x 15 weighted sit up
3 x 25 Russian twist
3 x 10 cork screw

Metcon:
15 min time cap 50 x power clean (95/65)
250m row / 250m run (4 min target)
*8 min cut off*
at 9 min 35 x power clean (135/95)
500m row / 400m run
((total time))

Stability:
2 x 10 small band scap release
2 x 12 side plank clam shell

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