Warm up:- Spealler, wallballs x 10, hollow body rocks x4, abmat b/e’s x 10
Strength
Push ups
10 @ pin 5
5 @ pin 1
1-2-1-1-2 full push ups ( PU prog Wk 1, Day 1) Rested 60-60-120-180 secs between sets. 2ns reps the form was a little snaky but got them down.
Metcon
110827 Wallball, Rope climbs
AMRAP in 10 mins of
15 wall ball 5kg / 11lb ball to ceiling
3 beg rope climbs - laying to standing
Completed 5 rounds + 4 wallballs
Splits:- 1.28, 2.02, 2.04, 2.13, 1.55, 0.19
Stretch and foam roller
Strength
Push ups
10 @ pin 5
5 @ pin 1
1-2-1-1-2 full push ups ( PU prog Wk 1, Day 1) Rested 60-60-120-180 secs between sets. 2ns reps the form was a little snaky but got them down.
Metcon
110827 Wallball, Rope climbs
AMRAP in 10 mins of
15 wall ball 5kg / 11lb ball to ceiling
3 beg rope climbs - laying to standing
Completed 5 rounds + 4 wallballs
Splits:- 1.28, 2.02, 2.04, 2.13, 1.55, 0.19
Stretch and foam roller
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