JUNE 9, 2017

WARM UP

10 Thoracic Rotations

20 Air Squats

 

6 Min Warm-up AMRAP

6 Single Arm KBS Right

6 Single Arm KBS, Left

40 ft Single Arm KB Overhead Walking Lunges, Right

40 ft Single Arm KB Overhead Walking Lunges, Left

6 Single Arm KBS Right

6 Single Arm KBS, Left

STRENGTH/SKILL

5 set of 3 Reps Bench Press

(70% of 1-rep max)

METCON

Partner WOD

For Time:

100 KBS (53/35)

100 Sit-ups

100 Step-ups with KB

100 Sit-ups

100 KBS (53/35)

ACCESSORY

Alternating TABATA 0:20 work / 0:10 rest x 8 rounds:

Superman

Hollow Hold

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side Couch Stretch 1 min each side

Instep Stretch 1 min each side

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