Tuesday 5-9-17

Coach's thoughts on today:
Look, I actually remembered my promise to program more lunges... the lunges and front squats will really compound the effects of each other if you're going heavy and fast that's quite a lot of loading the legs, so make sure you get deep into those movements to get the legs ready.

Warm-up:25Min

  • 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

Fill out the last 10min with coach-led transitions and traveling

Metcon:15min

  • Form: Metcon (Time)

4 rounds
30 Walking Lunge Steps
10 Front s
50 Pogo Singles

  • C/I: Metcon (Time)

4 rounds
30 Walking Lunge Steps
10 Front s (115/85 -- 155/105)
50 Double unders