March 30, 2017

A:Warm Up
00:00-12:00
2 Rounds:
20 sec Hollow hold/ hollow rock
10 Speed Skaters
6 Single Leg hip bridges L/R
Then…
3 Rounds:
10 Box Step Ups
8 KB Deadlifts
6 KB swings to eye level

B1: Dumbbell Hip Thrusts  (15)
Place upper back on bench or foam block and a DB across your hips. Perform the prescribed repetitions.
Rest 20s before B2

B2: Wall Balls (20 Unbroken Wall Balls )
Challenge yourself with the weight here. Rest 30s before B3

B3: Feet elevated Ring Row (10)
Elevate feet onto bench or box and perform the desired reps.
Start a new round (B1-B3) every 4 minutes for 12

C: Metcon (AMRAP - Rounds and Reps)
6 Minute AMRAP:
1 Rope Climb
3 Heavy DB push Press
5 Russian Kettlebell swings
32/24 is RX
scale as needed, but should be heavier than a weight you usually use.
Rest 3 minutes before D

D: Burpee Repeatability Test  (4 Rounds for reps)
4 Rounds:
40s Burpees
20s Rest

E: Metcon (No Measure)
Cool down:
3-5 minute bike or row
Down dog to cobra x 10
Pigeon Stretch x 60s each side
Pec stretch x 60s each side