Monday 10-3-16

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:10min

  • Form: Metcon (AMRAP - Reps)

21 Bumper Plate Thrusters
15 Plate twists (each side)
9 Plate Sit-ups

Bumper needs to touch the floor overhead and then the floor or feet

  • C/I: Metcon (AMRAP - Reps)

21 Bumper Plate Thrusters (35/25)
15 Plate twists (each side)
9 Plate Sit-ups

Bumper needs to touch the floor overhead and then the floor or feet

Accessory

  • A1: Barbell Pullover/Extension (3x10)

  • A2: Barbell Arm Curls (3x10)