Saturday 16th May

 

Warm-up
4 Rounds 20 Sec On 10 Sec off
Wide Lunges
4 Rounds 20 Sec On 10 Sec Off Air Squats
4 Rounds 20 Sec On 10 Sec Off Knee Press Ups
Metcon (Time)

5RFT with Backpack on at all times
15x Burpees
15x Step Ups
400m Run
15x Press Ups
15x Squats
————
Scaled/Silvers:
4-5 RFT:
15-20x Burpees
15-20x Box Jumps/Jump Overs/Step Ups
200m Run
15-20x Press Ups
15-20x Air Squats

It’s Saturday means only one thing it’s time to get sweaty to earn that pizza and beer . The wod will take about 40-45mins the key is to push all the movements and take it easy on the run,use that as your recovery . The backpack can be as light as you like to a maximum of 10kg .