Tuesday 8-23-16

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:18min

EMOM 6min
rest 4min
EMOM 8min

  • Deadlift (6x5 80%)

  • Suitcase Deadlift (8x5)

Alternate sides; depending on weight a kettlebell may be used.

Metcon:7min

  • Form: Metcon (AMRAP - Reps)

600m run
Max Box Jump

  • C/I: Metcon (AMRAP - Reps)

800m run
Max Box Jump (24/20 -- 30/24)