18 April 2016 18 April 2016
Monday 18 April 2016 '18 April 2016'

dan*Refer a friend to sign up this week and get 2 FREE private sessions!

1. Warm-up base
Tabata Nose and Toes Holds
Then
3 slow rounds:
80 single Unders
20 Walking Lunge Steps

2. Strength
Deadlift 5×3
First four sets are warm-up sets between 60 and 75%
Final set is only working set at 82.5%

3. Met-Con
For Time:
18-16-14-12-10
Front Rack Lunge Steps 75/50lbs
push press 75/50

1. Warm-up level 1
Tabata Nose and Toes Holds
Then
3 slow rounds:
40 Double Unders
20 Walking Lunge Steps w/ plate OH

2. Strength
Deadlift 5×3
First four sets are warm-up sets between 60 and 75%
Final set is only working set at 82.5%

3. Met-Con
For Time:
18-16-14-12-10
Front Rack Lunge Steps 95/65lbs
Kipping HSPU

1. Warm-up level 2
Tabata Nose and Toes Holds
Then
3 slow rounds:
40 Double Unders
20 Walking Lunge Steps w/ plate OH

2. Strength
Deadlift 5×3
First four sets are warm-up sets between 60 and 75%
Final set is only working set at 82.5%

3. Met-Con
For Time:
20-18-16-14-12-10
Front Rack Lunge Steps 135/95lbs
Kipping HSPU

4. Gymnastics Test
AMRAP 6 Minutes:
Max sets of 6 UB Toes to Bar

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