LIFT:
GOOD MORNINGS
5 X 12
12 REPS EVERY 90 SECONDS
KEEP YOUR CORE TIGHT THROUGH THE EXTENT OF THE MOVEMENT.
KEEP YOUR BACK STRAIGHT, USE YOUR HIPS.
MOVE THROUGH THE REPS SLOWLY.
METCON:
COMPLETE EACH MOVEMENT:
30 SECONDS ON 30 SECONDS OFF:
4 MINUTES EACH EXERCISE
***SKI ERG OR BIKE
***PUSH PRESS 95/65
***DOUBLE UNDERS
***THRUSTER 95/65
***GHD SIT UP OR CRUNCHES OR KNEES TO ELBOWS