06.18.18

Warmup

6 Min AMRAP
Mini Band Monster Walk Down/Back
5 Mini Band Clamshells per Leg
10 Mini Band Air Squats
15 Mini Band Jumping Jacks
Mobility
Elevated Soleus Stretch – 45 Sec Per Side
10 Seated Tibial Rotations
10 Rocking Pole Squats
45 Sec Per Side Tabletop Glute/Hip Flexor Stretch
45 Sec Per Side Figure 4 Adductor Stretch

Skill
“Squat Therapy”
90 Sec Wall Squat
90 Sec Goblet Squat
90 Sec Bar Squat
90 Sec Pole Squat

Strength
Pick a Squat – Back, Front or Overhead – and build to a heavy set of 3 in 18 min.

Metcon
5 Rounds for time under a 15 min cap

Performance
7 Power Snatches 155/105
7 Strict HSPU
14 Alternating Pistol Squats

Lifestyle
7 Ground to Overhead 135/95
7 Kipping HSPU
21 Air Squats

Fitness
7 Ground to Overhead 95/65
7 Hand Release Push Ups
21 Air Squats

Cashout
Accumulate 250ft of Inchworm Pushups, resting as needed