MONDAY 1-25-15

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

2 times through

Gymnastics:10min

  • Double-Unders (practice)

Metcon:15min

  • Form: Metcon (Time)

75 Sit-ups
60 Air Squats
45 RKBS
30 Push-ups
15 Burpees

  • Con: Metcon (Time)

75 RKBS (32/24)
60 Push-ups
45 Knees 2 Elbows
30 Goblet Squats (32/24)
15 Burpees

  • Int: Metcon (Time)

75 Deadlifts 135/95
60 K2E
45 Back Squat 135/95
30 Burpees
15 Push Press 135/95