Friday 25/11/16

Warm Up 2x
300m run
3 kb strict press
4 kb push press
5 kb push jerk

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 mu

Basic Strength
find your 20RM push jerk
45kg

then
ring push ups
3xmax reps
1min rest between sets

Metcon 5x
20 frontrack lunges 45/30
40 du
*rest 1min between workouts
It was a fun one, it took me in total 9:27

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