06.30.18

COMPARE TO 2/9/18

Warmup

6 min AMRAP
10 Med Ball Cleans
50′ Overhead Walking Lunge with Med ball
30 Double Unders or Single Unders

Mobility

Pin and Stretch Quads with Foam Roller – 1 min Per Side
Banded Chicken Wing Pull 45 sec per side
Foam Roll/Lax Back and Shoulders x 3 min

Skill

Review the SDLHP and points of performance “ready, go” style.

Strength

EMOM x 12

Evens – 8 SDLHP with a bar or KB
Odds – 3 Wall Climbs
P-Chest to Wall, L-Belly to Wall, F-Hips to Wall

Metcon

40 sec on/20sec off x 4 rounds per movement (rotating through) 1 min rest between rounds

Push Jerks – P 115/75, L 95/65, F 75/55
Double Unders/Single Unders
Cross Body Mountain Climbers
Lateral Jumps over Small Hurdle
1 min rest

Cashout

3 sets of 12 DB Bench Presses
3 sets of 8 Banded Deadbugs w/3 sec pause per leg
https://www.youtube.com/watch?v=cXKoq52WM58