Getting ready for the 2018
Warm Up
Roxanne *People will have a light jog on the spot, and everytime the song says “”roxanne”” they will do a burpee”
Strength
Incline Bench or strict press 3X3 and
Front squats 5 5 5 5 5,
3 position cleans, high, knee, below knee 3X3
plus front lunges 10 10 10 10 10
Conditioning 15 minute AMRAP
- Row 400 meters 50 Double Unders/100 single skips
- 10 box jumps
Accessory
3 Rounds of: 1a) Kettlebell S L Deads 1b) holds on rig 30 sec +Rest 30s. 1c) Hammer curls, tricep dips *Complete this post metcon