Monday 8-1-16

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

Gymnastics:10min

  • Hollow Body Hold (3x Max)

Doing this as a tuck is fine.

Strength:10min

  • Deadlift (5RM)

Metcon:12min AMRAP EOMOM

  • Metcon (6 Rounds for reps)

120m run
Max Deadlifts @ 70% from above.