05.04.18

Warmup
6 min AMRAP
1 Burpee
5 Air Squats
High Knees Down/Butt Kicks Back
2 Burpees
10 Air Squats
Bear Crawl Down/Back
3 Burpees
15 Air Squats
Lateral Lunge L Down, Lateral Lunge R Back
(All Down and backs from rig to turf and back)

Mobility
90 sec Kneeling Calf/Achilles Smash with foam roller
Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders, 30 sec with arms wide, 30 sec with hands in diamond on wall
Wall Cross Leg Hip Opener – 30 sec per side
Medball/PVC Thoracic opener – 1 min

Skill
Review the Bench Press.
Then use 5 min to warm up the Bench Press with light loads.

Strength
EMOM x 12
Evens – 5-8 reps of Bench Press
Odds – 5 Half Kneeling DB Presses per Side

Metcon
5 Rounds:
1 min Max Effort Wall Balls
1 min Rest
1 min Max Effort Hang Power Clean and Jerks
1 min Rest

P – 20/14, 115/75
L – 20/14, 95/65
F – 14/10, 75/55

Cashout
4 Rounds:
30 sec Hollow Rocks, 30 Sec Rest
30 sec Arch Hold, 30 Sec Rest
30 sec Wall Facing Shoulder Taps, 30 Sec Rest
30 sec of split jacks, 30 sec rest