3
Aug
8.4.15
Warm-up
5 Min Run/Row/Bike
“Endurance Warm-up”
Strength/Skill
4x200m Sprint Repeats. Rest 1:1
METCON
15 Min AMRAP
30 Calorie Row
30 Burpees
30 Wall Balls
Extra Work
Gymnastic:
30 Reps for Time:
Toe 2 Bar
Pull Up
Chest to Bar Pull Up
Olympic:
Snatch Deadlift from 4in deficit: 5×5 up to 5RM
Core:
150 Ab Mat Sit-UPs
Mobility
2 Min High Hamstring
2 Min Calf/Achilles Roll Out
2 Min Banded Hip Flexor