SATURDAY 9-19-15

Warm-up:30min

  • 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

  • 10y Forward/Backward/Right/Left Ape

  • 15 Scorpion Switches Ea.

Weightlifting:15min

  • Shoulder Press (3x3)

Metcon:15min

  • The Hellion

2/4/6/8/10/10/8/6/4/2 (Time)
2-hand RKBS
1-hand RKBS R/L
Single Arm Kettlebell Thruster R/L

Rx   = 20/12
Rx+ = 24/16