Wednesday 6-15-16

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

Metcon

F / C: Half Angie (Time)

50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Form may do jumping Pull-ups or ring rows and also scale reps as needed.

  • Int: Angie (Time)

For Time:  
100 pullups  
100 pushups  
100 situps  
100 air squats