Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon(10)
9-12-15
box jumps/step ups 24/20
400m run after each round

Metcon-comp(10)
9-12-15
box jumps 30/24
400m run after each round

bench/strict 3x2(8)

Finisher
2 min sh distraction
2 min hip opener
100 flutters

It is time to go through the PRs you have made during the past year.

Answer the following questions:
- How many PRs have you done during 2016?
- What has been the biggest achievement of the past year?
- What can you do better next year?

3x500m Row
In groups of three YGIG

80-100% HRmax

4 min Tabata - Jump Squats
20/10

Today's task is a quick sprint with an assault bike. You have one minute to get as many calories burnt as possible. Go hard and go fast!

If you don't have access to an assault bike, use a normal exercise bike.

Bs: 3x2

(Go heavy!)

with medicine ball

Snatch Pull 5x3x100 % full snatch 1RM

AMRAP 2
10 Burpees
10 Horizontal Ring Row

Rest 2min

AMRAP 2
10 Burpees
10 Horizontal Row

Rest 2min

AMRAP 2
10 Burpees
10 Horizontal Row

Lax ball traps/shoulders
Wrist mob
Upp seg rolls
Shin box
Banded upper body
Cossak with toe to ceiling rotation
Hip pry + reach arm to ceiling
Hip hinge
10