21
Apr
4.22.15
WARM-UP
2 Rounds
10 Double Unders/Singles
5 Push-ups
5 Pull-ups
5 Squats
5 Samson Stretch (E/L)
5 Leg Swings
STRENGTH/SKILL
Front Squat
Set 1 – 1 Rep w/ a 5 second decent and a 5 second pause
Set 2 – 5 reps as fast as you can
Set 3 – 1 Rep w/ a 5 second decent and a 5 second pause
Set 4 – 5 reps as fast as you can
METCON
2 RFT:
200m Run
25 Hand Release PU
200m Run
25 KBS (53/35)
200m Run
25 Sit-Ups
200m Run
25 Supermans
200m Run
25 Double-Unders
200m Run
25 Pull-ups
EXTRA WORK
Squat Cleans 6×2 @ 60-70%
Clean RDL 5×5 @ AHAP
CORE
Work on those T2B
MOBILITY
2 Min Banded Hamstring
2 Min Banded Hip Flexor
2 Min Banded Spiderman Lunge