7
May
5.8.15
WARM-UP
500m Row
2 Rounds
1 Wall Walk
5 Med Ball Thrusters
5 Kip Swings
10 Singles/10 Double Unders
10 Jump Squats
STRENGTH/SKILL
Back Squat 1×5 @ 65%, 1×5 @ 75%, 1×5(+) @ 85%
RDL 3×10 @ 50%, 60%, 70%
METCON
800m Run
25 OHS @ 135/95
50 Ab Mat Sit-Ups
100 Double-Unders
25 SDHP @ 135/95
50 Box Overs @ 24″/20″
EXTRA WORK
Alternating EMOM for 12 min:
1-3 Muscle-ups
2 Front Squats @ 70-80%
CORE
4 x 30 Second ME V Sit ups
MOBILITY
2 Rounds
1 Min VMO Smash
1 Min Banded Shoulder Stretch
1 Min Banded Ankle Stretch