MAY 16, 2017

WARM UP

Relay Races

Bear Crawl

Duck Walk

Skip

Broad Jump

STRENGTH/SKILL

12 Min Emom

Min 1-30 Sec L sit

Min 2-5 Dips + 10 Sec hold at the bottom

Min 3-15/10 Cal Bike

METCON

10-9-8-7-6-5-4-3-2-1

OHS 95/65

Cal Row

MODWOD

10-8-6-4-2

Ohs 45/35

Cal Row

ACCESSORY

Shoulder Complex

Clock Lunges

ABS

3 Rounds

Plank Hold + 10 Walkouts

20 Hip Drops

10 Superman +10 Sec

STRETCHES

Group Stretch

Banded Shoulder

Banded Lat

Archer in Saddle

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