06.21.18

Warmup
3 Rounds:
10 Glute Hip Bridges
30 reps of the Sprinter wall drill – 15 per leg alternating
Mini Band Lateral Walk Down/Back

Mobility
Joint Mobility/Group Stretch x 6 min

Skill
Review the Bench Press

– Lie on your back with your feet flat on the floor. If your feet don’t reach the floor, use plates or a box to make contact.
– Grab the barbell with a grip just outside of your shoulders, wrapping thumbs around the bar.
– Hold the barbell at arm’s length above your body, keeping your back flat on the bench at all times.
– Slowly lower the barbell to the middle of your chest. In the bottom position the forearms should be perpendicular to the floor. Pause briefly, then press the barbell back up until your arms fully lockout.
– During the movement, keep your elbows tight to your body as you would in a push up and do not let your elbows flare out

Strength
Use 18 min to Partner up and perform 5 sets of 3-5 reps Bench Press @ a 31X1

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

Cashout
3 Rounds not for time
12 DB Lateral Raises
12 Diamond Push Ups
20 Banded Seated Rows