05.18.18

Warmup
Run 100m
Run 100m Backwards

Then:
Walking Quad Pull with reach 30′ down
Butt Kicks Back
Walking Hip Cradle 30′ Down
High Knees Back
Inchworm Push Up 30′ Down
Side-to-Side Shuffle Lunge back

Then:
Run 100m
Run 100m Backwards

Mobility
Joint Mobility/Group Stretch x 6 min

Skill
Review the Strict TTB, Hindu Push Up, Pistol Squat and Bulgarian Split Squats

Strength
EMOM x 12

Performance
1 – 5-8 Strict TTB
2 – 5-8 Hindu Push-ups
3 – 10 Alternating Pistol Squats

Lifestyle
1 – 5-8 Kipping TTB
2 – 5-8 Hand Release Push-ups
3 – 5 Bulgarian Split Squats per side

Fitness
1 – 5-8 Hanging Leg Raises
2 – 5-8 Push-ups
3 – 10 Alternating Knee Tap Squats

Metcon
For time under a 20 min cap
Complete 75 Reps of each movement, breaking them up in any order you like

Toes to Bar
Calorie Bike
Hang Power Clean and Jerk

P: 115/75
L: 95/65
F: 75/55

Cashout
Tabata 20 sec on 10 sec off, alternating movements for 12 rounds total (4 rounds of Each).

Commandos (https://www.youtube.com/watch?v=oForOWaOSEc)
Side Plank L
Side Plank R
Russian KB Swings AHAP