Call Us: (701) 317-2243

7.2.15

1
Jul

7.2.15

Warm-up

5 Min Run/Row/Bike

2 Rounds

10 Leg Swings

10 Lateral Lunges

10 Squat Jumps

10 Kip Swings

Strength/Skill

10 secs on 15 Secs off for 10 Rounds (5 Rounds of each)

Rotate between L-Sit on Boxes and Ring Support Hold

METCON

8 Min AMRAP

10 T2B

8 KB Swings 70/53

6 Goblet Squats 70/53

Extra Work

Back Squat 3 @ 60%, 3 @ 70%, 3 @ 80%, 3×3 @ 85%

3 Position Snatch Pull: 3 @ 100%, 3 @ 105%, 3×1 @ 105%

Core

100 AB Mat Sit-ups

Mobility

2 Min Ankle

2 Min VMO

2 Min Calf Smash

Leave a Reply