03.14.18

Warmup
6 Min of Ladder Drills
Skier Drill
10 Burpees
High Knees
10 Alpine Jacks
Ali Shuffle L
10 Air Squats
Ali Shuffle R
10 Jumping Jacks
Hopscotch Drill
10 Leg Kicks Per Side
Mobility
Joint Mobility/Group Stretch x 6 min
Skill
Review the mechanics of Walking Lunges with a bar in the front rack position. Briefly review bodyweight dips.
Strength
EMOM x 14
Performance
Evens – 50 Ft Front Rack Walking Lunge 135/95
Odds – 8 Ring Dips
Lifestyle
Evens – 50 Ft Front Rack Walking Lunge 95/65
Odds – 8 Matador Dips
Fitness
Evens – 50 Ft Walking Dumbbell Suitcase Lunges – 35/25
Odds – 8 dips with appropriate scale.
Metcon
8 Min AMRAP
15-12-9-6-3-6-9-12-15
(up and down the ladder as many times as possible)
Power Snatch
Toes to Bar
P -95/65, L-75/55, F- 45/35 Hanging Knee Raises or Toes to Pole.
Cashout
Accumulate 2 min per side in the following stretches;
Pigeon
Bully
Couch
Figure 4 Piriformis
(https://www.youtube.com/watch?v=TMtP7k1RcTY)