Monday
Metcon
IE4 (ish)
10,9,8…3,2,1
Wall Walks
Dumbbell Thrusters
Mobility
Capsule Stretch
Tuesday
Metcon
IE8 (ish)
21-15-9
Calories Erg
Power Snatch 48/34Kg
Mobility
Underneath Stretch
Bretzel Stretch
Straddle Stretch
Wednesday
Metcon
IE10 (ish)
30 Toes to Bar
1200m Run
30 Toes to Bar
1200m Run
30 Toes to Bar
Mobility
Hurdler Stretch
Thursday
Metcon
IE14 (ish)
6-10-14 reps
Deadlifts 160/100Kg
Freestanding Handstand Push Ups
Mobility
Shoulder Extension Stretch
Friday
Metcon
IE15 (ish)
20 Cal Erg
20 Chest to Bar Pull Ups
20 Back Rack Lunges
20 Cal Erg
20 Chest to Bar Pull Ups
20 Front Rack Lunges
20 Cal Erg
20 Chest to Bar Pull Ups
20 Overhead Lunges
Mobility
Quad Stretch
Saturday
Metcon
IE6&7 (ash)
5 Rounds
200m Run
Power Clean 70/50Kg
-rest 4 minutes
5 Rounds
100m Run
Squat Clean 90/70Kg
Mobility
Pigeon Stretch