10.16.17

Warm up:

25 min easy run

5 min rest and mobility

A) 5×80 m sprint :90 rest between efforts

B) class but with 20 wallballs instead of 15.

C) 5 minutes of max sets of 5/3 muscle ups

Accessory*

3 sets of 7 db front raise+7 lateral raise+7 rear delt fly

3 sets of 8-10 Arnold press

*do 25 hollow rocks after each working set.

Sunday, October 15th, 2017 at 9:46 pm / Competitive