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