THURSDAY

STRENGTH

Press

5 x 5

warm up and then perform 5 sets of 5 reps of the same weight

METCON

“FROM SCRATCH”

OPEN/PERFORMANCE

10 rds:

100 meter farmers carry (heavy kb’s or db’s)

10 K2E

FITNESS

10 rds:

100 meter farmers carry (heavy kb’s or db’s)

10 medball situps 20/14

CORE:

4 SETS :30 sec plank 

:30 sec plank left

:30 sec plank rt