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
CORE WORK
150 Weighted Russian Twists AHAP