SATURDAY 3-19-16

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

Metcon

Take 1min between Beast and Squats and 1min between Squats and Beast

  • A1: Metcon (3 Rounds for distance)

3min
Forward Beast

  • F: A2: Metcon (3 Rounds for reps)

2min
Goblet Squat

  • C: A2: Metcon (3 Rounds for reps)

2min
Front Squat (.75BW/.55BW)

  • I: A2: Metcon (3 Rounds for reps)

2min
Back Squat (BW/.70BW)

Clean and bump to the back