12.26.18

Warmup

Battle Rope Sprint Matrix
The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 20 seconds. After the 20 seconds passes by they will switch with the person behind them in line and head to the back of the line. Once the 1st person in line returns to the start, the movement will change.

Alternating waves
Double Slams
Hip Toss
Scissor Jack Waves
Burpee Slam

Mobility

5 Way Hips – 4 reps of each: abduction, forward, backward, lightning bolt
4 Way Mini Band Walk – 10 step each: forward, left, backward, right
Active Bent-leg Cossack Stretch x 1 min per side

Skill

With an 8 Min Running Clock and an unloaded barbell
8 Mini Band Back Squats with Bands at knees (forcing knees not to cave in)
Side Plank Hip Abduction – 15 sec Per Side

Strength

EMOM x 18
1 – 10 Back Squats for speed and quality
2 – 30 Sec of Arm Haulers
3 – 5 Russian Step Ups per Leg using KBs or DBs

Metcon

EverProven Legendary Member WOD – Megan Trombley

For time under an 8 min cap
“Meg”

21-15-9
Hang Power Cleans
GHD Situps

After every couplet 200ft Farmer Carry AHAP

P – 115/75
L – 95/65, Abmat may be subbed out for GHD at 2x reps (42-30-18)
F – 75/55, Abmat Situps

Cashout

Bike 50 Cal at a recovery pace.