Wednesday, August 29

September 7, 2018

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Thruster (3-3-3-3-3-3)

3-Rep Heavy (From Ground)

 

Flash Flood (Time)

2 Rounds For Time:
400 Meter Run
21 Thrusters (95/65)

Rx+ 115/80

 

**EXTRA**

 

Metcon (AMRAP - Reps)

5 Supersets:
15 Sit-ups + 40% Max Pullups
Rest 1 Minute Between Sets.

Rx+ GHD, Ring Muscle Ups
*Count only pullups or Mu's in score

 

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