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1.28.15

27
Jan

1.28.15

Warm-up

10 Lateral Lunges

10 Glute Bridges

10 SpidermanLunge

10 E/L Single Leg Glute Bridges

10 Leg Swings E/L

10 Fire Hydrant Circles E/L

10 Primal Pull Throughs

10 Quadruped Leg Extension E/L

10 Burpee Boad Jumps

Mobility

Front Rack Position

Strength/Skill

Front Squat 6×3 @ 85%

*If you do not know your 1RM take 80% of your 1 RM Back Squat

METCON

5 R.F.T.

30 Wallballs 20/16 (If you find yourself a bit prickly today use a 30/20# Ball!!)

6 Box Jump Overs (24/20)

2 Rope Climbs

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