11.29.18

Warmup

10 Burpees
30 Walking Lunges
Skip for Height Down and Back
Quad Pulls Down and Back
Butt Kicks Down and Back
10 Burpees

Mobility

45 Sec Ankle Prying per Side – Use a DB or KB
“Best” Hip Flexor Stretch, 45 min Per Side
Tactical Frog Stretch – 1 min
Front Rack Partner Stretch – 1 min per partner

Skill

Review all of the movements in the Metcon.
Then spend 5-6 min warming up the movements and selecting appropriate loads etc.

Metcon

EMOMx30
Minute 1: 30 Sec Lunging Battle Ropes
Minute 2: 20 Sec of Thrusters
Minute 3: 30 Sec Bike, Run, Row or Ski for Cal
Minute 4: 20 Sec Dball Over Shoulder
Minute 5: 30 Sec of Shoulder Taps on Wall in HS Position
Minute 6: 20 Sec of Dball Bear Hug Squats
P – 135/95,100/70 Dball, Freestanding shoulder taps if possible
L – 115/75, 70/50 Dball
F – 95.65 50/30 Dball, Elbow Touch Planks

Strength

Tabata 20 sec on 10 sec off, alternating movements for 12 rounds total (4 rounds of Each).
Commandos
Side Plank L
Side Plank R
Wall Sit

Cashout

50 Cal Bike at a Moderate Pace