Friday 4-8-16

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

Bookend this warm-up 400m runs

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

  • Metcon (AMRAP - Rounds)

AMRAP 15Min

50 Mt Climber steps (each ft)
25 Sit-ups
25 Up-down Planks
50 Walking lunge steps