16 November 2016

Article: Ask 100 People to Define Beauty and you'll get 100 Different Answers.

Warm-up
Row Technique - 7s Warm-Up
7 strokes - Hips Only
7 - Hips & Arms
7 - 1/2 Legs Only
7 - 1/2 Legs & Hips
7 - 1/2 Legs, Hips & Arms
7 - Legs Only
7 - Legs & Hips
7 - Legs, Hips & Arms

Mobility
Lat S&F (ball / roller)
Pec & Shoulder S&F (ball)
Gecko Stretch

Metcon
A: Maintain Pace for as long as possible:
Male: 2:00/500m
Female: 2:10/500m
*** Time Cap: 25 min ***

B: AMRAP-5:
5 Pull-Ups
10 Push-Ups
***
+1 Pull-Up & +2 Push-Up each round

eg.
Round 1: 5 Pull - 10 Push
Round 2: 6 Pull - 12 Push
Round 3: 7 Pull - 14 Push
...
Rx+ = 20# Vest, Push-Ups with hands and feet on 25# plates