Wednesday 20/7/16

Warm-up
900m run
20 plank to push up

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

Banded Bench Press (3×10)

3×10
banded bench press
39/39/41.2

Metcon in teams of 2
amrap 20
10 wall balls
10 burpees
200m run
*one works one round, one rests
RX 11:32

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