SATURDAY 8-8-15

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

  • 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

  • Front Squat (5x5)

Metcon

  • Metcon (7 Rounds for reps)

min on / min off
120m run
Max Box Jump 24/20