Thursday 05-31-18 S

Wednesday, May 30, 2018

Warm Up:

Leg Swings X 30 secs

Arm Swings X 30 secs

Swivel Hips X 30 secs

Lying Leg Cross Overs X 30 secs per

Reclining Pigeon Knee Pose X 30 secs per  

+

2 Sets of:

Hurdle Over Unders X 5-7 reps per

Standing or Kneeling SLOW TEMPO Shoulder Cars X 5-7 reps per

+

3 Sets of:

10-15 Calories on Rower (damper @ 10)

15-20 Sec Chin Up Holds

50' Slow Bear Crawl (1 length of gym 

+

Strength & Skill:

12 Min Running Clock:

A1. 3 X 1-2 Rope Climbs (mod: 4-6 Jumping CTB Negatives), rest 30 secs

A2. 3 X 5-5 Perfect Wall Balls 16/12-20/14 (ideally partner up), rest 30 secs

A3. 3 X 20/10 Per Staggered Stance BB Good Mornings, 65/45-95/65, rest 30 secs

- perform the first set with a light or empty bb and master the hinge/balance first

+

B.Teams of 2:

5 Rounds for Time:

20 Hang Power Cleans 155/105

20 Wall Balls 20/14"

20 Toes to Bar (mod: v-ups)

60 Double Unders

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