TUESDAY 7-7-15

Warm-up

20min

  • 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

  • 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

Gymnastics

(1)
10min

  • Scorpion Switch - Full (Animal Flow) (30 each way)

Weightlifting

(1)
8min EMOM
Form: 6 reps EMOM
Consistency: 8 reps EMOM
Intensity: 3 reps EMOM

  • All: Push Press (8xEMOM)

Metcon

  • 2k Row (Time)

Max Effort 2k Row

  • OR: 3 mile Airdyne (Time)