Saturday 7-23-16

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

Strength

  • Dan John's Complex E (12,9,6,3,12)

Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat

Metcon

  • 10x50m sprints