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6.11.15

10
Jun

6.11.15

WARM-UP

400m Run/500m Row

3 Rounds

30 sec Deep Wall Squat

Frankenstein Walk (Length of the gym)

Spiderman Lunge (Length of the gym)

10 Squat Jumps

STRENGTH/SKILL

Bench Press 1@80%, 1@90%, 1+@100%

Bent Over Row 10×3

*5lbs heavier than last week

METCON

3 Rounds

21 Pull-ups

15 HSPU

9 KB Swings 70/53

*Rest 3 Minutes Between Rounds

EXTRA WORK

Push Jerk: 5 Reps every 2:00 for 10 sets

*Start around 60% of your 1RM and increase as capable

CORE

3 Sets of ME T2B

MOBILITY

2 Min Banded Hamstring

2 Min Banded Hip Flexor

2 Min External Rotators

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