27
Apr
4.28.15
WARM-UP
Dynamic Warm-up
STRENGTH/SKILL
Find 1 RM Front Squat and then move to 1 RM Back Squat
METCON
With a clock set for 20:00, Go every 5:00 (4 Rds)
400m Run / 500m Row
25 Burpees
-Rest remaining time
**Note time for each round, record fastest/slowest
EXTRA WORK
12:00 AMRAP
15 Ring Rows
20 Hollow Rocks
20 Arch Rocks
MOBILITY
2 Min Chest Stretch
2 Min Adductor Stretch
2 Min Foot Roll-out