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