Monday: The Back Straight..

CROSSFIT

CONDITIONING

Every 8 mins x 3 sets:

Run 400m
30 Deadlifts 
Run 200m 
10 Shoulder to overhead 

ACCESSORY

At 28 mins - 

'Durante Core'
5 sets of:
10 Hollow rocks
10 V-ups / Single leg v-ups
10 Tucks ups
10 second Hollow hold
* rest 1 min after each set

FITNESS

On a running clock and with a partner -

At 0 mins:
3 sets of -
20 DB snatch
20 Air squats (P1 snatch, P2 squat and swap)
then
Row 1000m / 800m shared (target 4 mins)
Echo bike 60 / 40 cals shared (target 3 mins)

At 13 mins:
3 sets of -
16 Alt DB Hang clean and jerk
16 Lateral lunges
then
Row 750m / 600m shared (target 3 mins)
Echo bike 50 / 32 cals shared (target 2.30 mins)

At 26 mins:
3 sets of -
12 DB Burpees (alternate hands each rep)
12 Jump squats
then
Row 500m / 400m shared (target 2 mins)
Echo bike 40 / 26 cals shared (target 2 mins)

At 36 mins:
Tabata Flutter kicks
* rest in top of push-up