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