Friday 13/11/15

Warm-up 3x
50 sec plank
50sec side plank each side
50sec superman hold
2x
2:30min clap the hands
2:30min wall extensions

Bench Press
1x max reps @80% 6x50kg
1x max reps @80% -10/5kg
1x max reps @80% -20/10kg
5 min rest
1x max reps @70% 8x45kg
1x max reps @70% -10/5kg
1x max reps@70% – 20/10kg

Metcon 7rft
7 deadlifts 45/30
7 HPS 45/30
7 burpees over the bar
7:47 RX

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