15 July 2016 15 July 2016
Friday 15 July 2016 '15 July 2016'

superfit1. Warm-up
2:00 Banded Glute Activation
Then
3 Rounds:
15 Calorie Row
10 Goblet Squats
5 Glute-Ham Raises/ back extensions

2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @75%
Same reps and weight, make it better than last week.

3. Met-Con
3 Rounds For Time:
800m run
25 Kettlebell Swings 70/53lbs
20 Walking Lunge Steps w/ KB in Front Goblet Hold

4. Extra
Every 5 minutes for 4 rounds complete:
15-12-9-6-3
Rounds 1 and 3
Row for Calories
Hand Release Push Ups
Rounds 2 and 4
Wallballs 30/20lbs
Pull Ups

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