210706

Warm up

3 Rounds

100 m Run

10 Medball jumping squat

10 DB strict db shoulder presses

Strength

Back Squats

10 Reps @57% 8 Reps @62% 8 Reps @67% 8 Reps @71%

Front Squats

5 Reps @60% 5 Reps @65% 5 Reps @70% 5 Reps @70%

Metcon

3 Rounds

800m Row (800m Run)

25 Wallballs

2 Mins rest after each round

RX Age 17-44 (10/6KG) (10/9FT)

RX Age 14-16 and 45-60 (10/6KG) (9/8FT)

RX Age 8-13 (6/4KG) (9/8FT)

Extra Work

Assisted chest to bar pullups

5 Sets 12 Reps

Lying barbell tricep extensions

5 Sets 15 Reps

Accumulate 5 minutes of

Double KB front rack hold (24/16kg)

rest as needed in breaks