MONDAY 11-2-15

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

  • 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

Metcon:35min

  • Form: Metcon (Time)

3 RFT

400m Run
30 RKBS (AHAP w/Good technique)
15 Ring Rows (hard -- not unbroken)

  • Con : Helen (Time)

3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

If your Helen time is close to between 10-15m do intensity

  • Int: Pyramid double Helen (Time)

Run 1200m
63 KBS (24/16)
36 Pull-ups
Run 800m
42 KBS (24/16)
24 Pull-ups
Run 400m
21 KBS (24/16)
12 Pull-ups