Monday 3rd October

Warm Up

Illinois Agility Test x10

Dynamic Stretching

Strength

10RM Front Squat

- This will be covered every monday for 4 weeks

- You must try to add 2.5kg each week (1.25 each side)

WOD

'Same as last monday' 

10-1 Burpees over bar

1 Clean and Jerk Every set

- You must either go heavier than last week or beat your time.

RX = 80/50kg

Scaled 1 = 60/35kg

Scaled 2 = 40/25kg

If you Rx'd last time why not add another 5kg? :)

Cool Down

Static Stretching

Lower heart rate to resting

James Davidson

ne37 1pr