Saturday 9-10-16

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

  • Weighted Step-ups (5x12e)

After each set perform 15s elbow plank (super tight)

Metcon:12min

  • Metcon (4 Rounds for reps)

4 rounds
:90s
200m run
AMRAP Box jumps
:90s rest

Form: any
Con (Rx):24"/20" box
Int (Rx+):36"/24"