6.4.15

It’s my birthday so today’s programming is going to be what I want 🙂

WARM-UP

3 Rounds

10 Burpees

5 Pull-ups

STRENGTH/SKILL

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

Bent Over Row 10 x 3 AHAP

METCON

AMRAP 12:

10 Calorie Row

30 Wall Balls

30 Clusters, 95/65

10 Burpee Pull-ups

Rest 5 Minutes

Repeat the 12 Min AMRAP

EXTRA WORK

Snatch

3×3 at 75%

2×2 at 80%

1×1 at 85%

2×2 at 80%

3×3 at 75%

CORE

3X60 sec Weighted Plank Hold

MOBILITY

2 Min QL

2 Min Psoas

2 Min Iliacus