Monday 4-4-16

Warm-up:20min

  • 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 Ape
20y Backward Ape
20y Right Ape
20y Left Ape

Weightlifting:20min

  • A1: Bench Press (4x5)

  • A2: Ring Row (4x15)

Metcon:10min

  • Form: Metcon (Time)

21-15-9
Burpees
RKBS

  • C/I: Metcon (Time)

21-15-9
Burpees
KBS (24/16 - 32/24)