One of our favourite men! You Rock Chris

Lifting tonight  

Warm up

3 Rounds 200m Row 12 Air Squats 10 Stiff Leg D/L (45) 8 Push Ups hip and shoulder mobility with bands 

STRENGTH

Back Squat – 5sets ×8reps  – Small Increase alternate 10 banded pull backs

METCON

5m AMRAP 10 Overhead Squats (135/95)(95/65)(MW) 10 Burpees -1m Rest- 5m AMRAP 8 OHS 8 Burpees -1m Rest- 5m AMRAP 6 OHS 6 Burpees   POST CLASS 2m Hamstring/leg stretch  4m Holding Squat Position/ 2 min each side.  couch stretch super couch with bands