Skills - 5 Sets:
- Overhead Squats - 5 reps @ max.50% 1RM
- Superman Rocks - 10 to 15 reps
MetCon - "Chipper":
- 50 Double Unders*
- 45 Air Squats
- 40 AbMat Sit Ups
- 35 Ball Slams
- 30 Push Ups
- 25 KB Swings
- 20 Alternating Lunges
- 15 Pull Ups
- 10 Burpees
- 50 Double Unders*
* Scale as necessary.
"Finisher" - GHD Hip Extensions - 3 sets of 10 to 15 reps
1 comments:
Overhead Squats (x5 @ 80% 1RM) - 135, 135, 135, 135, 135
MetCon - "Chipper" for time:
50 Double Unders
45 Air Squats
40 AbMat Sit Ups
35 Ball Slams (20 lb)
30 Push Ups
25 KB Swings (20 kg)
20 Alternating Lunges
15 Pull Ups
10 Burpees
50 Double Unders
-completed in 8:32
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