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5.28.15

26
May

5.28.15

WARM-UP

3 Rounds

100m Sprint (Increase intensity each round)

10 Wall Squats

10 Russian KB Swings

10 Banded Pull Aparts

STRENGTH/SKILL

50 Supine Rig Rows (Weighted if want a challenge)

*Every Time you Break you have 15 Hollow Rocks

METCON

8 Rounds:

200m Sprint

10 Wall Ball 20/14

5 Double KB Box Walk Overs (70/53) on a 20″ Box

EXTRA WORK

7 Rounds

7 Ring Push Ups

7 Strict Pull Ups

CORE

4×10 Barbell Side Bends

MOBILITY

2 Min Upper Hamstring Roll-Out

2 Min External Hip Openers

2 Min Thoracic Spine

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