Saturday 9th November

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 30sec Active hang (rings / bar)

15 Air squats

10 Beat swing (rings / bar) (forwards + backwards = 1 rep)

10 Back squat 3XX3

10 Hips to (rings / bar)

10 Back squat X5XX

5 Pull up (rings / bar)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

2 Ring muscle ups

4 Back squats (100kg/65kg/65kg/45kg)

8 Box jumps (24″/20″)
Back squats can come from the rack 🙂

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