Monday 151109

Foundations:

3 rounds

25 Single Unders

Hip Opener sequence

10 Band Pull-Aparts

10 Banded Good Mornings

Strength:

A. 15:00 to build to a 5 RM deadlift

B. Arch/Hollow Tabata Alternates

MetCon:

For time:

100 Single Unders

20 Ball Slams

15 Burpees

15 Ball Slams

12 Burpees

10 Ball Slams 

9 Burpees

100 Single Unders

Group:

Warm-Up:

3 rounds

Partner MedBall Warm-Up

Hip Opener Sequence

Broad Jumps (down & back)

Strength:

A. Power Clean 4 x 3-5 reps; :60 rest

B. RDL 4 x 6-8 3011; :60 rest

C. Half Turkish Get-Ups 3 x 3/side; :45 bet sides

MetCon:

For time;

21-15-9

KBS

Push-Ups

Pull-Ups