Wednesday 5-25-16

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
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Metcon:40min

  • Kettlebell Pyramid of Death! (Time)

Perform 1 of each of the following moves right handed, then repeat left handed.  Then 2 reps of each movement right/left.  All reps of each movement are performed before moving to next movement.

1-2-3-4-5-4-3-2-1 (24/16)

Russian Swing
Clean
Squat
Press
Snatch
Windmill
Turkish Get-up

scale as needed