MAY 2, 2017

WARM UP

Arm Circles

Seal Claps

Windmills

Front Arm Swings

Side to Side Squats

5 YTWL

5 Prone Cobra

5 Hip Bridges

Lunges

Bear Crawl

15 Sec Hollow/Bar

5 Open and Closes

STRENGTH/SKILL

12 Min Emom

Min1-2 Split Jerks@65%

Min 2-15/10 Cal Bike

Min 3-30 Sec Legless Rope Hold/3 Pulls

METCON

6 Min Amrap

1 Handstand Walk/10 Shoulder Taps/30 Sec Hold

D&B Farmer Carry 53/35

Rest 2 Min

6 Min Amrap

10 Push Ups

20 Lunges

RX+

6 Min Amrap

1 Handstand Walk/10 Shoulder Taps/30 Sec Hold

D&B Farmer Carry 53/35

Rest 2 Min

6 Min Amrap

10 Push Ups

20 Lunges

RX+

Ring Push Ups

Jumping Lunges

MODWOD

6 Min Amrap

30 Sec HS Mod Hold

D&B Farmer Carry 35/25

Rest 2 Min

6 Min Amrap

10 Box Push Ups

10 Lunges

ACCESSORY

3 Rds

10 Hammer Curls

Tricep Complex

ABS

3 Rounds

30 Plank Walkout Hold + 10 Hip Drops

30 Sec 1 Leg Hip Bridge

10 Side Crunches

STRETCHES

Group Stretch

Pigeon

Banded Shld

Trap Smash

Chest Smash

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