05.24.18

Warmup
6 Min AMRAP
8 Overhand and 8 Reverse Hand PVC Pulses
8 KB Windmills per side
KB Halos – 5 rotations per direction
8 Thrusters with unloaded bar
8 Reverse Hand Push-ups
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
Specific Warmup
3-4 rounds at an easy/moderate pace under a 7 min cap
25 DU’s/ 50 SU’s
Unloaded Bar Thruster – 8 Reps
Box Step up and over – 8 reps
Rest as Needed when Finished
Metcon
30 min AMRAP – working at a constant pace
12 Box Step Overs Holding DBs
12 DB Thrusters
100m Farmer Carry AHAP
10 Dball Over Shoulder
1 Rope Climb
10 Commandos
10 Banded Front Raises
P – 20”/16”, 50/35, 100/70
L – 20”/16”, 35/25, 70/50
F – 16”/12”, 30/20, 50/30
Cashout
4 Sets, resting as needed
8-10 DB Bench Presses
Banded Tricep Push Downs
8-10 Single arm DB Row Per Side
https://youtu.be/msHI6lkiQeE?t=29s