CYCLE 3, 13/07/2015

WARM UP: 15 MIN
1a. Passive Active Hangs
1b. Scap Push Ups 2x 10
2a. Fin Push ups+Dorsal Push Ups
2b. Hanging Leg Raises 2 x 10

STRENGTH:
Back Squat  4 X 8 : 70%+ 2.5-5kg From 06/07/2015
Planche (work on planche) for 15-20s after every set of back squats

METCON: 10MIN CUTOFF
21-15-9 reps for time:
Burpees
WBS @ 20/14lbs
Then complete 500m Run/ Row

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