4
Jun
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