Conditioning

Saturday – 01.12.18

Strength

Warm up-

3 rounds-

10 Banded high row
5 Plate good morning

Strength-

Face pull 3 x 10

Lunge walk 4 x 20
Deadlift 5-5-3-3-3

Shoulder press 5 x 3
Push press 3 x 5


Crossfit

Warm up-

4 Rounds-

5 Push ups
5 Ring Rows
3 Dumbbell snatch

Conditioning-

7 RFT-

10 Dumbbell Snatch (5 each arm) @ 20kg/12kg
5 Burpee Box jumps @30″/24″


Demo video-

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