12.21.18

Warmup

6 MinEasy AMRAP
7 Squat Thrusts
14 Russian KB Swings
28 Double Unders/56 Single Unders

Mobility

Side Lying Windmill with Foam Roller – 12 Per Arm
15 Mini Band Wall Slides
15 Mini Band Scapular Activation Presses
10 Mini Band External rotations with palms up and 10 with palms down
5 Mini Band Shoulder oscillation raises with palms facing in and 5 with palms facing out.

Skill

Review the mechanics of the Strict Press from a Front Rack.
– Proper Front Rack Position
– Proper pressing mechanics
– Proper barpath
– Proper midline
– Proper recovery

Strength

EMOM x 12 min
Evens – 3-5 Strict Presses – Climbing weight across sets (bar can be taken from a rack)
Odds – 20-30 second RKC Plank

Metcon

8 Rounds for time under a 20 min Cap

Performance
10 Alternating Pistol Squats
10 TTB
10 American KB Swings 32kg/24kg

Lifestyle
10 Alternating Knee Tap Squats
10 Knees to Elbow
10 American KB Swings 24kg/16kg

Fitness
10 Air Squats
10 Hanging Knee Raises
10 Russian KB Swings 24kg/16kg

Cashout

Tabata Push Ups 20 sec on/10 sec off for 8 Rounds