4
May
5.5.15
WARM-UP
For 12 Minutes……. 45 Seconds of work 15 Seconds of rest of the following
Air Squats
Lunges
Mountain Climbers
Banded Good Mornings
STRENGTH/SKILL
Deadlift 1×5 @ 65% 1×5 @ 75% 1×5(+) @ 85%
Front Squat 1×10 @ 50% 1×10 @ 60% 1×10 @ 70%
METCON
5 R.F.T.
10 Evil Wheels
20 (10 E/L) Front Rack Lunges 115/65
10 Burpees over Bar
EXTRA WORK
4×10 Ring Swings
4×5 Elevated Ring Rows to Hips
3×5 Toe Nail String Muscle-Up Transition w/ 3 Second pause with transition
CORE
Complete the following in TABATA form (20 seconds of work…. 10 seconds of rest)
2:00 min. Hollow rock
2:00 Hollow V-ups
2:00 min. Hollow rock
2:00 Hollow V-ups
MOBIILITY
2 Min Hamstring/Low Back Stretch against the wall
2 Min Lacross ball QL
2 Min Glute Smash