Wednesday 11/1/2017

Movement Prep


10 elevated split squat - unloaded

15 banded good mornings

Triple standing broad jump - max distance coverable


Strength

Single-leg barbell deadlift

Sport/Fitness/Life:

4x6 (6L / 6R) - +5-10lbs. from last week’s working weight

-Superset with-

4x3 seated box jump (seat height below parallel) - tallest possible

 

Metcon


Sport:

For time:

21-18-15-12-9-6-3

KB swing 53/35

Burpee onto plate


Fitness

For time:

21-18-15-12-9-6-3

KB swing 44/26

Burpee onto plate



Life:

For time:

21-18-15-12-9-6-3

Russian KB swing - choose load

Burpee on to plate