Monday 071816

Warm Up
50 Wallballs
50 GHD sit-ups

Back Squat
speed work 8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.
Smooth form focus on the way down, fast and furious on the way up.
Strict Press
3×1 @80-90% 4×1 @90-100+%

Metcon
5 Rounds
Row 1k - Not all out, all sets should be within 10 seconds of each other.
Rest 3 minutes

Optional Skills
‘Reverse JT’
21 Push-ups
21 Ring dips
21 HSPU
Rest 1 minute
15 Push-ups
15 Ring dips
15 HSPU
Rest 1 minute
9 Push-ups
9 Ring dips
9 HSPU