April 14, 2017

A:Warm Up
2 sets
2 Lap Run
20m Spiderman crawl
20m bear crawl
8 windmills each side light
6 single arm kb thrusters light

Mobility
Roll out lats x 60s
Banded hamstring stretch x 60s
Couch stretch x 60s

Spend the remaining time in a 25 minute window warming up for strength work.

B1: Front Squat (3x3@70%)
Use tempo:
6s Down
2s Pause in Bottom
x-plode up
1 breath

​B2: Single Arm DB Row (3x5 each side)
Use tempo:
x-plode up
2s hold
5s lower
1s pause

Start a new round every 3-4 minutes for 9-12

C: Metcon (3 Rounds for reps)
3 Rounds for reps:
60s Back Squats @ 115/75
60s rest
60s Burpee Pullups
60s Rest
60s Hang Squat Cleans @ 115/75
60s Rest
RX+ is 135/95 and burpee muscle ups