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1.12.15

11
Jan

1.12.15

Warm-up

100m Row

Frankenstein Walk – Down and Back

10 Glute Bridges

5 Burpees

30 Feet Single Leg RDL’s

30 Good Mornings (Banded or Bar)

10 Leg Raises

5 Burpees

Mobility

Overhead Mobility

Strength/Skill

Mid Hang Squat Snatch 5×3 @ 65-70%

* All sets must stay within 15 lbs of themselves

METCON

4 Rounds:
10 Alt KB Snatch (53/35)
10 Alt Pistols

500m row

4 rounds:
8 Shoulder to OH (115/75)
12 Box Jumps (24/20)

 

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