5.19.15

WARM-UP

400m Run/500m Row

2 Rounds

5 DL w/ Bar

5 Back Squats with Bar

5 Windshield Wipers with Bar

5 Russian Twists with Bar

STRENGTH/SKILL

DL 3 @ 70%, 3 @ 80%, 3+ @ 90%

Front Squat 5×7 @ 80%

METCON

20 Min EMOM

2 Clean & Jerks @ 70%

5 Box Jump Overs 30/24

*Every missed round or round not completed is 5 Burpees.  Burps will be done at the end of the workout

EXTRA WORK

4 Rounds

40 Hollow Rocks

50 Double Unders

40 Arch Rocks

CORE

3 x ME Hanging Tuck Hold

4 x 25 V-Sit ups

MOBILITY

2 MIN Banded Overhead Distraction

2 MIN External Rotation

2 MIN Couch Stretch