Friday 10-14-16

Warm-up:15min

  • 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
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Metcon

  • El Jefé (Time)

5 Rounds
55 Walking Lunge Steps
5   Deadlift (315/225)
55 Double Unders
5   Strict Pull-ups
55 Sit-ups
5   Strict HSPU