Monday 151102

Foundations:
Warm-Up:
Run 400
3 rounds
10 OHS
10 Dislocates
10 Leg Swings

Strength/Skill:
A. Dead Lift 4 x 5; rest :60
B. Kipping 3 x 5-8; :90

MetCon:

200m run
15 - squats - push-ups - burpees
200m run
12 - squats - push-ups - burpees
200m run
9 - squats - push-ups - burpees

Compare times from first day! 

Cool Down

Group:

Warm-Up:

3 rounds
20 DU's
1 rd of Cindy (5 pull-ups + 10 push-ups + 15 air squats)

4 Side Lunge with PVC

Strength:
A. Take 15 minutes to build to a 2-RM Push Press Note best successful 2-RM 

B. Split Jerk 4 x 3 w/ :03 pause in the catch at 50% of A 

C. One set of: Strict Pull-Ups x Max Reps Note number of reps achieved, and if a band was used.

MetCon. 

For max reps: 

2:00 AirDyne(for max calories) 

Rest 2:00 

2:00 of Burpee Box Jump-Overs 

Rest 2:00 

2:00 KBS 

Note reps achieved for each of the three and weight of KBS