Monday 06-26-17

Sunday, June 25, 2017

Warm Up: 
Banded or Foam Roll- spend time on lats 
Run 1200 M- at a talking pace 
+
3 Rounds of: 
8 Hang & Shrugs 
8 Shoulder Taps 
8 Air Squats 
+
2 Sets of Ham Mobility Drill: 
- instep stretch, pigeon, frog, duck walks, etc... 
+
Skill Work: 
5 BB Front Rack Holds- 5 secs at the bottom  
5 Push Ups + 5 CTBs + WBs- review range of motion 
 
Workout: 
10 Rounds of:  
1 to 10 Front Squats 135/95      
10 HR Push Ups 
10 Chest to Bar  
10 Wall Balls 20/14 
- there's a 25 minute time cap on this workout  

- advanced athletes feel free to scale up to 155/105 
 
Flow: 
R1: 1 FS, 10 PUs, 10 CTBs, 10 WBs 
R2: 2 FS, 10 PUs, 10 CTBs,10 WBs 
R3: 3 FS, 10 PUs, 10 CTBs 10 WBs 
R4: 4 FS, 10 PUs, 10 CTBs, 10 WBs, etc...  

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