6.5.15

WARM-UP

5 Min Row/Run/Bike

5 Min rotating through “Hip Flow”

1 Min Deep Wall Squat

2 Rounds

5 Back Squats Moderate Rate

10 Leg Swings

:30 Ankle Stretch

STRENGTH/SKILL

Back Squat 1 @ 80%, 1 @ 90%, 1+ @ 100%

METCON

10 Minute AMRAP:

15 Wall Balls 20/14

12 Sumo Deadlift Highpull

9 Toes-To-Bar

EXTRA WORK

EMOMx20

Min 1: :20 L-Sit

Min 2: 20 Push Ups

Min 3: 8 Strict T2B

Min 4: 8 Strict Pull Ups

AND/OR

Jerk Dip Squats: 120% x 2 x 4

Jerk Balance: 3 x 4

CORE

100 Hollow Rocks

MOBILITY

2 Min Banded Hip Flexor

2 Min Quad Smash

2 Min LX Ball on bottom of Foot