07.07.18

COMPARE TO 7/26/17
Warmup
3 Rounds:
200m run
Agility Ladder 2 in 1 out Drill
10 jumping jacks
Mobility
Joint Mobility/Group Stretch x 6 min
Skill
Review of the Handstand Push-up as well as scaling options, progressions and modifications.
Strength
EMOM x 12
Performance
A – 12-15 Kipping HSPU (add deficit if possible)
B – 15-20 Hanging L-Sit Flutter Kicks Per Side
C – 10-15 OH Plate walking Lunges per side 55/35
Lifestyle
A – 8-10 Kipping HSPU
B – 15-20 Seated Flutter Kicks Per Side
C – 10-15 OH Plate walking Lunges per side 45/25
Fitness
A – 8-10 Modified HSPU
B – 10-15 Seated Flutter Kicks Per Side
C – 10-15 OH Plate walking Lunges per side 35/15
Metcon
DB Mission Workout – “A Walk in the Park”
800m Run
Then 10 Rounds of:
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters
Then 800m Run
P- 50/35
L – 35/25
F – 30/20