2020 | WEEK20 | DAY 4

Thursday

Warmup-flow: https://youtu.be/a1spyh3XP7Q

Skill

5 Rounds 20 to 40-second Handstand walk on the spot

Power

Front squat 5/3/1 progression - cycle 2

5 reps @ 80kg / 5 reps @ 95kg / 5 reps @ 110 (+5 extra)

Metcon

Intervals – 4 rounds of 400m Run 20 Burpees 100m Farmer’s walk

@ 2x30kg DB

Finisher

V-up conditioning complex 10 – 8 – 6 – 4 – 2 reps Single leg v-up pulses + hold Single leg straddle up pulses + hold L-sit pulses + hold V-up snaps + hold (Straight or tuck)

Rest 30-seconds between each round