Monday, 20 October 14

Monday, 20 October 14

STRENGTH:
Back squat, work up to 1 set of 5 heavy reps then take off 20-30% and perform 3×5 pause back squats (sec pause, :131 tempo)

GYMNASTICS:
Hollow body static holds (no rocking) Tabata (20 on 10 off x 8)

CAPACITY 1:
7 min AMRAP
5/5 pistol squats
5/5 KB sgl arm snatch to reverse lunge (14/20)

CAPACITY 2 (on their own):
Row, 4 rounds:
1 min on / 30 sec off