2018 Post Open Cycle 1 – Week 16 Day 1
1. Warm-up :
Move Steady Through
30 Burpees
40 Empty Bar Overhead Squats
Run 800m
2. Strength Accessory
Overhead Squats
5×5 77.5-80%
3 Second Pause in the bottom each rep
3. Met-Con
For Time:
21-15-9
Bar Facing Burpees
Front Squats 185/125lbs
Ring Dips
4. Mobility
2. Side Plank Raise and Crunch
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