08.10.18

Warmup
6 min AMRAP
Walking Toy Soldier 50’
10 Shuttle Runs
Walking Hip Cradle 50’
10 Ring Rows or Pull-ups
Walking Quad Pull with Reach 50’
10 Squat Thrusts

Mobility
Ankle Stretch on wall – 1 min/side
Lunging Cat/Cow – 10/side
Foam Roll Adductor – 1 min/side

Skill
Review of the Russian Step Up
(Box height should be determined by placing one foot on top of the box and finding a height where the knee is parallel to the hip)

Strength
EMOM X 12
Odds: 10 Russian Steps (5/leg)
Evens: 10-15 Banded Front Raises

Metcon
Under a running clock with a 20 min cap:

4 rounds
10 KB Sumo Deadlift
10 Wall Ball Shots

Rest 3 min, then…

4 rounds
10 KB Sumo Deadlift High Pull
10 Wall Ball Shots

Rest 3 min, then…

4 rounds
15 cal Row
10 Wall Ball Shots

P – 32kg/24kg, 30/20
L- 24kg/16kg 20/14
F – 16kg/12kg, 14/10

Cashout
Cool down 800m jog or walk, then
Foam Roll Quads – 1-2 min/side
Foam Roll IT Band – 1 min/side
Frog Stretch – 1 min