22 July 2015 22 July 2015
Wednesday 22 July 2015 '22 July 2015'

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Level 2

1. Warm-up
Run 400m
50 Push-ups
2. Strength
Deadlift 7×1 @80-90%
3. Met-Con
‘15.3’
14-minute AMRAP:
7 muscle-ups
50 wall balls (20/14)
100 double-unders
4. Accessory
3×12 Hip extension

 

Level 1

1. Warm-up
Run 400m
30 Push-ups
2. Strength
Deadlift 7×1 @80-90%
3. Met-Con
14-minute AMRAP:
7 muscle-up transitions w/ring dip
35 wall balls (20/14)
75 double-unders
4. Accessory
3×12 Hip extension

 

Base

1. Warm-up
Run 400m
20 Push-ups
2. Strength
Deadlift 7×1 @80-90%
3. Met-Con
14-minute AMRAP:
7 muscle-up transitions with bench dips
20 wall balls (14/10)
100 single-unders
4. Accessory
3×12 Hip extension

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