tuesday at home volume 9

tuesday at home volume 9

Warm-up
run
600m run

Warm-up
at home warm up
1 minute elevated pigeon each leg
2 minutes: any machine/ 5 air squats/ 5 inch worms/ 5 side lunges
1 minute samson stretch hold each leg

Metcon
Metcon (5 Rounds for reps)
fight gone bad:
5 rounds
3 minutes work 1 minute rest
1. thrusters 95/65 lbs
2.box jumps
3. ball slams 50/40 lbs
4. rest
repeat for 5 cycles

Weightlifting
Clean (7 sets of 3)
2 cleans 1 hang clean working up to 80%

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