THURSDAY
Show metcon movement and take 10-15 min to work on and prepare before start.
Metcon
Every 4 min for 24 min
4 Toes to bars
8 Handstand push ups
6+6 Dumbbell hang clean and jerk 22,5/15kg
16 Dumbbell squats
20 Push ups
You should have 1 full minute rest each round
L1: –
L2: –
L3: 4 HSPUs, 10 push ups
L4: hanging knee raises, kick to handstand, 15/10kg DB, knee push ups