January 25, 2016

A: Warm Up

00:00-06:00
Run 400m Loop
with remaining time, Practice double unders

06:00-10:00
20m Duck Walk
10 Pushups
20m Lunge
10 Squats
20 Toe Touches

10:00-15:00
Forward fold x 2 minutes
Pigeon x 1 minute each side

15:00-22:00
Warm Up for deadlift

B: Deadlift (5x5)

22:00-37:00
Every 3 minutes for 15: 5 tough deadlifts. Let form drive how heavy you go. If you feel good and technique is sound, push the weight.

C: Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP:
150 Double Under buy in/300 single unders
Then:
12 Cal Row
12 Wall Balls
12 Toes to bar

Score is total number of reps AFTER double unders