4.21.15

WARM-UP

10 Min EMOM

3 Burpees

5 Kip Swings

7 Air Squats

STRENGTH/SKILL

1a) 5×4 Ball Up (Strict)

1b) 5×4 Around The World

1c) 5×6 Chin Up *Add weight if needed

*treat this as 5 rounds

METCON

“Fight Gone Bad”

3 Rounds:
Wallballs 20/14
SDHP 75/55
BOX JUMP 24/20
Push-Press 75/55
Row (Calories)

In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating.

EXTRA WORK

Weighted Strict pullup – 5 min. to find 5rm

6 sets of 10 – Alternating sets between Hollow position Pullups and Chinups (3 each)

Accumulate 4 min. static shoulder box stretch

CORE

Exercise 1

30 Second Tuck Balance

30 Second Tuck Balance with Arms overhead

30 Second Tuck Balance with Dynamic action with arms

Exercise 2

Tuck Position with Leg Extensions for 5 seconds (5 on each leg) x 2

Exercise 3

Hollow Leg Hold w/ Hands on the ground (Hold for 10 sec)

Hollow Leg Hold w/ Hands by the Ears (Hold for 10 sec)

Hollow Leg Hold w/ Hands overhead (Hold for 10 sec)

Exercise 4

10 Crunches with 5 sec hold at the top (Hands by your side)

10 Crunches with 5 sec hold at the top (Hands by the ears)

10 Crunches with 5 sec hold at the top (Arms extended)

MOBILITY

2 Min Banded Anterior Shoulder

2 Min Serratus

2 Min Ball in Pec