Warm Up:
400m Run
Spider man Stretch
Toy Soldier
Samson Stretch
10 Alternating Lunges
10 Air squats
Strength:
Back Squats
10 @ 70%
8 @ 75%
6 @ 80%
4 @ 85%
2 @ 90%
( calculate weights before training session)
Metcon:
AMRAP in 18 min:
9 Power Cleans, 155/105 lbs
12 Strict Handstand Push-ups
9 Front Squats, 155/105 lbs
12 Strict Pull-ups
Build Core Strength
GHD sit-ups
3 sets of 10