Monday 151026

Foundations:
Warm-Up:

2 rounds
Row/AD 8 cals
10 Dislocates
10 Overhead Squats
:10 hang from bar
Introduce: Partner medicine ball drills

Strength/Skill:
A. Back Squat
B. Kipping and kipping pull-ups

MetCon:
3 rounds for time:
400 meter run
15 Push-ups
10 Ring Rows/5 Pull-Ups

Cool Down: Band Stretches

Group:
Warm-Up:
3 rounds

50 Single Unders/25 Double Unders 

10 band pull aparts 

10 situps 

10 arm circles forward and backward 

Strength: 

A. Back Squat 3 x 5; rest :60

B1.Push Press 3 x 3; rest :60

B2. Pull-Up 3 x 5-8 or Ring Row 8-10; rest :60

Metcon: 

5 rounds 

70 Single Unders / 35 DU's 

12 Push Presses

2 Rope Climbs / 2 rope lowers /  2 sled pulls 

2:00 rest