10.09.2018

Warm up

Min 1 – Run 200m

Min 2 – Banded split squat right + left (switch at 30 sec)

Min 3 – Dead bug

Min 4- Hang on bar + active shoulders every 5 sec (push back) , if you let go before the end of the minute, hold the top of push up position until the end of that minute.

Strength

Front Squat; build, then 5x 5 (across, AHAP)

Conditioning

“Helen”
3 Rounds:
400m run
21 Kettlebell Swings (24kg/16kg)
12 Pull ups

Recovery

4:00/ea (2/2)

Lat smash

Wall squat