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1.6.15

5
Jan

1.6.15

Warm-up

5 Min Row/Bike/Jump

3 Rounds

10 Squats

10 Banded Good Mornings

10 Spiderman Lunges

Then

15 Min Roll out

Strength/Skill

N/A

METCON

3 Rounds

15 Cal Row

12 Front Squats 135/95

9 HSPU

Extra Work

gymnastic

3 Rounds on rings- 5 perfect kips + 2 skin the cats

6 Rounds: Every 2 min

– 1 Strict MU + 3 MU + 4 dips

*Stay Hollow

olympic

Hang Clean + Clean + Jerk: 1+1+1: In 5 sets find max for complex then 3 singles from the floor @ complex max

Deadlift: EMOM x 7 sets: 3 reps @ 80% + 6 Tall Box Jumps

Core

4 min. Tabata – Weighted Plank Hold

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