Friday, 18 May 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

Conditioning:

Every 3 minutes on the minute for 18 minutes perform:

150m Run

3 Chest-2-Bar Pull-ups

6 Strict Ring Dips

9 Kettlebell Swings (72/53)

12 Wall-Ball Push-ups*

For Score

*Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds

Strength:

Deadlift

5-5-3-3-2-2-1-1+

Starting @ 50% 1RM, increasing by 5% each set

For max reps at 1+ (85%)

Flexibility/Mobility:

Saddle Stretch – 2:00

Quad Smash – 1:30/side

Overhead with External Rotation Bias – 1:30/side

Hip Capsule – 1:30/side

Royal Huddleston Burpee Challenge:

Day 104

Post score, load and reps, and experiences to comments