Saturday 9-3-16


  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea


  • A1: Hip Bridges (5x12)

Shoulders on the floor.  Lay a bar across your hips and bridge up while maintaining a good midline

  • A2: Standing Broad Jump (Distance)

perform 5x3 -- record each distance -- score single best distance


  • Metcon (4 Rounds for reps)

4 rounds
120m run
AMRAP Burpee Lateral over barrier
:90s rest

Form: Parallette/Ab-mat
Con (Rx):12"/8" box
Int (Rx+):16"/12"