Wednesday, September 20, 2017

Thursday 21 Sep 2017

WARM UP

200m jog
2 laps side shuffle
2 laps Carioca
1 lap inchworm
1 lap bear walk
10 air squats

10 kip swing
10 shoulder sweeps
10 pass/ATW
to loosen the shoulders after all the rig work this week.

STRENGTH

Front Squat
3/2/1 reps
75/85/95% 1RM

METCON

30 Thrusters (135/95) for time.

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