06.07.18

Warmup
Walking Downward Dog ā€“ 30 ft Down
Cat Crawl – 30 ft Back
Then:
10-8-6-4-2
Split Jacks per leg
Abmat Sit Ups
Then:
Walking Downward Dog ā€“ 30 Ft Down
Cat Crawl 30 ft Back
Mobility
Joint Mobility/Group Stretch x 6 min
Skill
Review all of the movements in the Metcon.
Then spend 5-6 min warming up the movements and selecting appropriate loads etc.
Metcon
(strength is post metcon today)
EMOMx30
Minute 1: 45 Sec AMRAP Wall Balls
Minute 2: 3-5 Snatches (full snatch, if possible)
Minute 3: 100m Sprint or 45 Sec Hard Bike
Minute 4: 10-15 Barbell Glute Hip Bridges
Minute 5: 45 Sec AMRAP Ball Slams
Minute 6: 10-12 TTB
All work is by feel today. No Prescribed loads, ensure all movements are crisp and intense.
Strength/Cashout
Tabata 20 sec on 10 sec off, alternating movements for 16 rounds total (4 rounds of Each).
Dragon Flag Holding Rig
(https://youtu.be/04FvC4JcisU?t=52s)
Hip Drop Plank
(https://www.youtube.com/watch?v=rErFC76sxvs)
Cross Body Mountain Climber
(https://www.youtube.com/watch?v=K7X8B-TYA0E)
Flutter Kicks
(https://www.youtube.com/watch?v=WRnq49TAv-w)