4.7.15

Warm-up

Plyometric Warm-up

4 Different Movements on the Crossover Symmetry

*This is for those of you who show up early and want to get your heart rate up before the class starts. The Group Warm-up will be done together at the beginning of each class.

Group Warm-up

5 Min Bike/Row/Run

2 R.N.F.T.

5 Lat Pull-ups

10 Kip Swings

5 Pass Throughs

10 Hollow Rocks

Strength/Skill

A: 10 Mins to work to Max Wtd Pull Up

B: 8×2 @80% of above

*Position, Position, Position. Although adding weight, work to maintain a true hollow body pull up. If Hollow Body cannot be maintained then you cannot go up weight

METCON

21-15-9

Wall Balls, 20/14

KB Swings 70/53

500m Row after each round/400m Run

Mobility

2 Min Lat Smash

2 Min Tricep Smash

2 Min Quad Smash

EXTRA WORK

5 Rounds:

200m sprint + 12 C2B Pullups, rest 2:1