Wednesday 29/6/16

Warm-up
900m run
20 plank to push up

30sec work, 30sec rest
pike lift variations
I. one leg
II. one leg split
III. kriss kross
IV. both legs hold

Bench Press (3×3)
7min to warm up
3×3 *increase weight 1-5kg
55kg

Metcon (AMRAP – Reps)
for 16min
40sec work, 20sec rest
I. row for cal
II. hollow rocks
RX

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