THURSDAY 10-15-15


  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats

What you'll need:
PVC Pipe
Compression Band
Double Lacrosse Ball

Accessory Lifts

  • Form: Metcon (5 Rounds for reps)

AMRAP Push-up

Stay Forward (vertical Forearm) as described in the video.  If you can do this on the floor but not full ROM then use a yoga block to control range.

  • C / I: Metcon (5 Rounds for reps)


Like Form make sure you are forward and vertical forearm.