TUESDAY 10-6-15

 

Warm-up:15min

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

30y Forward Ape
20y Backward Ape

Metcon:30min

  • Form: Metcon (6 Rounds for reps)

Rd:1/3/5
3min AMRAP KBS (Russians only if American is unsafe for you)

3min Rest

Rd:2/4/6
2min AMRAP Jumping Pull-up (minimize Jump & maximize pull)

2min Rest

Repeat 3x

  • Cons: Metcon (6 Rounds for reps)

Rd:1/3/5
3min AMRAP KBS 24/16

3min Rest

Rd:2/4/6
2min AMRAP Pull-up

2min Rest

Repeat 3x

  • Int: Metcon (6 Rounds for reps)

Rd:1/3/5
3min AMRAP KBS 32/24

3min Rest

Rd:2/4/6
2min AMRAP C2B Pull-up

2min Rest

Repeat 3x