Friday 4-15-16

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

Go through this 2 times

Gymnastics:15min

  • Form: Shoot Throughs (Practice )

  • C/I: Skin the cat (practice)

Rings or bar

Try to get to a full hang both directions

Metcon:10min

  • F/C: Metcon (AMRAP - Reps)

AMRAP 10Min

10 Wallballs
10 OHS (75/55)

  • Int: Hots On for Nowhere (AMRAP - Rounds and Reps)

10m AMRAP

10 cal Airdyne
10 Overhead squats (95/65)

Accessory:14min