15.7.15

Morning Session

1. Run on Grass for 35 min alternating every 5 min zones 2 to 3
    Finish with 3 sets of core work 15 reps of your choise  i.e. Hanging Leg Raises

Rest 6-8 hours


Evening Session

1.Strength

Front Squat on the 2 nd minute

75%- 5 reps
80% - 4 reps
80% - 4 reps
85% - 3 reps

2 position Clean (Floor and mid thigh)

3 sets x 75%

2. Skill

3 sets of wrist wall Handstand or  forearm supported handstand (if you have pass the test from monday) paired with a mobility exercise Standing Shoulder Extension with weighted bar 5 reps (hold on top 3 sec)

3.Metcon

Ladder For Time

10/10,9/9......1/1

Shoulder to Overhead (50%)
Toes to bar

Rest until Heart rate drops below 120 bpm

Finisher

For time

3 rnds of 100mt farmer walk (24kg -16kg per arm)
10 Kipping Ring Dips