Friday 2-17-17

Coach's thoughts on today:
So, today is not too dissimilar from something we would have done last week. There isn't much that your coach will really need to prep you on. But I do want you to pay attention to the rest between the work intervals. Anytime you are going to get more rest than work you should know it's going to be brutal. This amount of rest will let you really crush yourself, so go for it!


  • 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


  • Metcon (5 Rounds for reps)

5 rounds
3min AMRAP/5minrest

21 Sit-ups
15 Kettlebells Swings (24/16)
  9 Burpees