Wednesday, 18 Jan 17

Warm Up & Foam Roll Quads & Lats (15 mins)

Metcon

With a 35 minute running clock:

0:00 to 10:00

120 Overhead Alternating Lunges with plate 45/25

Every time you drop the plate 50 DU

Rest 5 mins

15:00 to 25:00

50 Hang Power Snatches 95/65

Every time you drop the barbell 20 bar over burpees

Rest 5 mins

30:00 to 35:00

100 Sit Ups with plate 25/15

800m run if unable to complete