2018!

Warm Up:  

Down and backs: 

EMOM: x 6 min

45 seconds each move:   Focus on quality reps 

1. rear leg elevated split squat (right) 
2. Plank on rings/ Pillar
3. Rear leg elevated split squat (left)

Performance: 

Back Squat: 3,3,3,3,3+ 

• work up in weight each set
• on 5th set go for max rep

Fitness: 

Db Front squat:  5,5,5,5,5+ 

• Work up in weight each set
• Last set go for max reps

Go as far ass possible in 20 minutes:  

10 - 20 - 30 - 40 - 50 and so on

Wall Ball
Lat Over
Cals