Monday 4-25-16

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:20min

  • All: Front Squat (5x5)

Add weight each set and try to PR 5RM on final set.

Metcon:15min

  • Helen (Time)

3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups