TUESDAY 2-9-16

Warm-up:15min

  • 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

20y Forward Beast
20y Backward Beast

Weightlifting:15min

  • ALL: Shoulder Cluster X3

With approx. 90% 1RM Perform 4s eccentrics followed by 10s rest to failure. Immediately drop weight in half and perform AMRAP

Score number of reps completed at your heavy weight, add your AMRAP to notes

Metcon:7min

  • Form: Metcon (AMRAP - Reps)

600m run
AMRAP
Kettlebell High Pull / Goblet squat

  • Con: Metcon (AMRAP - Reps)

800m run
AMRAP
Clean (95/65)

  • Int: Metcon (AMRAP - Reps)

800m run
AMRAP
Split Clean (95/65) Alternate legs