April 12, 2017

A:Warm Up
Jump rope x 2min
Then
2 sets
dead bugs x 12
Shoulder taps x 20
50' OH walking lunges (light weight and perfect form)
Russian baby makers x 5 (full depth, active, pushing knees out)

Mobility
Scorpions x10 total (hold each side for 2 deep breathes
Overhead single arm banded shoulder stretch x 1 minute

​B1: Front Rack Lunge (3x10)
*Use Kettlebells*
Double KB front rack lunge.

B2: Metcon (No Measure)
Superman Rock or Hold  x 20-30s

B3: Metcon (No Measure)
Face Down Snow Angels (with weight if possible)
x 30s
Min1: Lunge
Min2: Superman
Min3: Snow Angels
x3 sets (9 minutes)

C: Metcon (4 Rounds for time)
Every 3 Minutes for 12:
15/12 Cal A/B
Run 2 Laps
Scale as Needed, rest 3 minutes before D

D: Metcon (3 Rounds for time)
Every 3 minutes for 12:
Row 15/12 Cals
Run 2 Laps