Friday 27th September

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. Agility ladder

B. 5 rounds – heavy

5 Double dumbbell bent over row – torso horizontal

5 Double dumbbell bicep curl

5 Double dumbbell arnold press

5 Double dumbbell overhead tricep extension

Metcon

A: Metcon (Time)

5 rounds for time

20 Box jumps (24″/20″)

10 Strict press (20kg/15kg/15kg/10kg)

Gymnastics

B: Metcon (Distance)

5 minutes max distance handstand walk

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