14 October 2016

Article: 3 Mistakes That Make Your Protein Shake Unhealthy

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
Pec & Shoulder S&F (ball)
Hamstring: sweep, high kick, side reach (M-L-M-R-M)
Banded Super Rack

Weightlifting
Bench Press (3 x 5 @ ~85% 1RM)
Front Squat (3 x 5 @ ~85% 1RM)

Metcon
If you have time ...
Nicole (AMRAP - Rounds and Reps)
20-Minute AMRAP of:  
400m Run  
Max Rep Pull-ups