4
Aug
8.5.15
Warm-up
5 Min Run/Row/Bike
“Hip Flow”
Strength/Skill
Back Squat
20 @ 40%
20 @ 50%
20@ 60%
METCON
3 Rounds
10 GTO 95/65lb.
200-yard shuttle sprint
*50 yards there and back twice
Extra Work
Gymnastic:
3 Rounds
25 C2B + 3 Min Row
*Rest 3 Min Between Rounds
Olympic:
10 Min EMOM
2 OHS @ 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90%, 90%
Core
100 GHD Sit-ups
*If you can do 25 or more do them weighted/resisted
Mobility
2 Min VMO Smash
2 Min Rectus Femoris Smash
2 Min Straddle Position