Monday 15/10/18

Weightlifting

Back Rack Lunge

18min. Window...
4-5 Sets:
With your front foot on a 20kg plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

*In between sets complete  a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.

Metcon

5min. AMRAP:
5 Chest to bar pull-ups
5 Front Squats 
5 Chest to bar pull-ups
5 Jerks 

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds.