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