MONDAY 12-14-15

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

Metcon:18Min

  • Form A1: (3 Rounds for distance)

3min AMRAP
10y Forward Ape
10y Backward Ape
1Min Rest

Form: A2 (3 Rounds for reps)

1Min AMRAP
Walking Lunge Steps
1min Rest
3X

  • Consistency A1: (3 Rounds for distance)

3min AMRAP
10y Forward Ape
10y Backward Ape
1Min Rest
Consistency: A2
(3 Rounds for reps)

1Min AMRAP
Walking Lunge Steps (45/25)
1min Rest

3X

These lunges are not overhead.  The weight is to be held in front of the chest, but not touching the body.  Bent arms.

  • Intensity A1: (3 Rounds for distance)

3min AMRAP
10y Forward Ape
10y Backward Ape
1Min Rest

Intensity: A2
(3 Rounds for reps)

1Min AMRAP
Front Rack Walking Lunge Steps (95/65)
1min Res
3X

Accessory:22min