05.19.18

COMPARE TO 9/21/16

Warmup
Run 200m
Bear Crawl 1 length of the gym and Spiderman back
Run 200m
Duck Walk 1 length of the gym and Broad Jump back
Run 200m
High Knees 1 length of the gym and Butt Kicks back

Mobility
20 Banded Good Mornings – Black or Purple/Red or Black
3 Position Lower Body Band Stretch
15 Mini Band Air Squats – Band wrapped at Knees, knees out, toes forward with slow, deliberate reps
8 Mini Band Lateral Kicks/Side – band wrapped at ankles
Mini Band Monster Walk 50′ forward and 50′ backward – band still wrapped at ankles

Skill
Review the Deadlift.

Strength
EMOM x 14

Evens: 5-8 Deadlifts, climbing each round
Odds: P and L – 5 Russian Step Ups Per Leg using the same DB or KB used for Single Leg DL
F – 5 suitcase step ups per leg using the KB or DB used for Single Leg DL

Metcon
12 Min AMRAP

Performance
20 Wall Balls 30/20
5 Bar Muscle Ups
20 Wall Balls
10 Chest to Bar
20 Wall Balls
15 Toes to Bar

Lifestyle
20 Wall Balls 20/14
10 Dips
20 Wall Balls
10 Pull Ups
20 Wall Balls
15 Knees to Elbow

Fitness
20 Wall Balls 14/10
10 Box Bips
20 Wall Balls
10 Ring Rows
20 Wall Balls
15 Hanging Knee Raises