Monday 26 November

Warm Up:
Junk Yard Dog WU
50 Rebounding Box Jumps
(use a height you can keep ground contact to a minimum)

Strength:
Back Squat
3 x 1 @ 75/85/95% 1rm

5-5-5-5-5
Push Press
Est new 5rm (Rest 60secs)

Wod:
21-18-15-12-9-6-3
Overhead Squat (60/40)
Supine Ring Row - Aim for feet to be above the shoulders