SATURDAY 7-18-15

Warm-up

  • start with an easy mile

  • Ido's squat 2.0

http://youtu.be/lbozu0DPcYI

1. Knee Push 10-20ea [work toward straight arm]

2. Knee Push hold 30s ea

3. Sky Reach 10-20ea [add straight arm as ROM improves]

4. Sky Reach hold 30s ea

5. Buddha Prayer 10-20 [extend ROM as possible]

6. Squat Bows 10-20 [extend ROM as possible]

7. Squat Bow hold 30s

8. Shake it out.

Weightlifting

20min

  • 1&1/4 Front Squat (5x5)

Metcon

  • Crush Cancer '13 (3 Rounds for reps)

3 Rounds- 1 min. Each Station.
- Power Cleans (95/65)
- Kettlebell Swings (53/35)
- Burpees
- Shoulder to Overhead, (95/65)
- Double Unders
1 minute of rest
Accumulate as many reps as possible