Monday 9-19-16

Warm-up:15min

  • Agility drills

Gymnastics:20min
 

  • Handstand Hold (skill/practice)

  • (GB) Wrist Stretch Series

http://youtu.be/SY2SX2tcpbY

  • Standing Shoulder Extension

https://youtu.be/yvNm4L2Nlcw

  • Prone Shoulder Flexion

https://youtu.be/s2N9MitR9QA

Metcon:15min

  • Form: Metcon (Time)

5 rounds
320m run
5 Deadlifts

80% of 1RM is a good ballpark for 5 reps, if you're a good deadlifter maybe go heavier, if you're a poor deadlifter, maybe go lighter.

  • Con: Metcon (Time)

5 rounds
400m run
5 Deadlifts (225/155)

  • Int: Metcon (Time)

4 rounds
400m Farmers Carry (24/16)
25 Kettlebell Swing (24/16)

first half of 400m is right hand, return in left hand