06.02.18

COMPARE TO 8/11/17

Warmup
6 min AMRAP
5 Jump Squats
5 Med Ball cleans
5 Jump Squats
5 Abmat Situps

Mobility
Barbell Elbow Pumps (1 min)
Couch Stretch ( 45 sec per side)
Pigeon Stretch (45 sec per side)
Foam Roll T spine

Skill
Review the Hindu Push Up, GHD Situp and Reverse Lunges
Practice/warmup each movement with a 5 min running clock before moving on

Strength
EMOM x 15
1 – 10-14 GHD Back Extensions OR 10-14 Russian KB Swings
2 – 5-8 Hindu Push Ups OR Hand Release Push Ups
3 – 14 Front rack reverse lunges. (7 reps per leg) Athletes choice of load.

Metcon

Part 1:
8 min AMRAP
Climb the Ladder by 2 reps/round (2-4-6-8-10 and so on)

Wall Balls – P -30/20, L – 20/14 F – 14/10
Box Jump + step down – P -24″/20″, L – 20″/16″ F – 20″/16″ step ups

Rest 2 min then

Part 2:
For time under an 8 min cap, climb back down the ladder from where you left off on part 1