01.03.19

Warmup

EMOM X 6
8 opposite shoulder taps/side in plank position
10 mini band Jumping Jacks
6 mini band Glute Hip Bridges

Mobility

Smash pecs with lax ball – 1 min/side performing 15-30 passes of each arm

Then:
Wrist Circles 10-15 each direction
Elbow Circles 10-15 each direction
Arm Circles 10-15 each direction
Arm Rotations 10-15 each direction
Tricep Stretch Side Bends 10-15 each direction
Torso Rotations 10-15 each direction
Hip Circles 10-15 each direction
Walking Lunge and Twist 10-15 each leg
Side Lunge 10-15 each leg

Skill

Review of the Bench Press and the KB Jump Squat

Strength

Under a 16 min running clock
8-6-4-2-6-8
Bench Press Pyramid

As reps decrease, build in weight. On the way back up the pyramid, use the same weights you used for the beginning
Ex:
8 reps @ 95
6 reps @ 105
4 reps @ 120
2 reps @130
4 reps @ 120
6 reps @ 105
8 reps @ 95

In between each set, perform
6 KB Jump Squats AHAP – reps should be unbroken every set

Metcon

For time, under a 20 min cap
COACHES – if biking due to class size, equivalent will be double the distance on the bike so 1000m row = 2000m bike

20 Toes to Bar
60 Box Jumps
Row 1000m/800m
40 Box Jumps
Row 800m/600m
20 Box Jumps
Row 500m/400m
20 Toes to Bar

P – Toes to Bar, 24”/20”
L – Knees to Elbow, 24”/20”
F – Hanging Knee Raises, 20”/16” step ups

Cashout

5 Yoke Carries, 50m each
Rest as needed between carries
Add weight each carry if possible