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4.30.15

29
Apr

4.30.15

WARM-UP

3 Rounds

1 Wall Walk

5 Kip Swings (progressively get bigger)

10 Scorpions

5 Arm Circles

10 Air Squats

STRENGTH/SKILL

1 RM Press

METCON

10 Min AMRAP

10 Front Rack Lunges 95/65#

8 GHD Sit Ups

6 Push Press 95/65#

EXTRA WORK

Muscle Clean + Tall Clean – 3 x 3+3

2 Position Clean (Floor and Knee) 5 x 3

CORE

Accumulate 5 Min in the Plank Position (Front and Each Side)

MOBILITY

5 Minutes Static Stretching

1 Min Pigeon

1 Min T-Spine

1 Min each side banded shoulder mobility

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