WEDNESDAY 12.05.2018

WEDNESDAY 12.05.2018

STRONG

STRENGTH

Shoulder Press 

10,8,6,4,2,1,1,1,1,20

Weight and rep guidelines:

10 @ 65%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
1 @ 90%
20@ 50%

STRENGTH

Overhead Tricep Extension 

METCON-BURN

CONNECTIVITY

Abs 12 

5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs

Metcon

4:00 ME Row for Calories
2:00  ME Burpees
2:00 ME KB Swings 32/24

3:00 ME Row for Calories
1:30 ME Burpees
1:30 ME KB Swings 32/24

2:00 ME Row for Calories
1:00 ME Burpees
1:00 ME KB Swings 32/24

1:00 ME Row for Calories
:30 ME Burpees
:30 ME KB Swings