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3.11.15

10
Mar

3.11.15

Warm-up

400m Run

5 Negative Pull-ups

30 Sec Handstand Hold

10 Primal Pull Through with Cobra

10 Push-ups

10 Good Mornings

10 Half Handstand Push-ups

10 Kips

1 Min Hollow Hold

1 Min Superman Hold

Mobility

2 Min Ball In Shoulder

2 Min Hip Floss

2 Min Banded Overhead Distraction

Strength/Skill

Front Squat 1×5 @ 70%, 1×5 @ 80%, 1×5 @ 85%, 1×5 @ 90%

* Working weight will be based off of 85% of your 1RM

METCON

2 R.F.T

60 Bar Facing Burpees

30 Back Squats 135/95

20 HSPU

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