Sunday 151108

Foundations:

Warm-Up:
200 meter run

3 rounds

5 squats w/ :05 pause

5 push ups

5 sit-ups

5 dislocates

Strength:
A. Back Squat 4 x 5 @32x1; rest :90 or Air Squats 4 x 8 @32x1; rest :90
B. Kettle Bell Swings 3 x 10-15; rest :90
C. Rope Climb - foot wrap, lower technique

MetCon:

EMOM 15:00

1 - AirDyne 10 calories

2 - 2 Rope Lowers

3 - Walking Lunge x 16 steps

or Baseline Workout (200m run 15-12-9 squats-push-ups-burpees)

Cool Down

Group:
Warm-Up:
3 rounds
20 DU's/40 SU's
10 bad pull-aparts

5 Plate Ext Rotations

3 muscle cleans
3 front squats
3 strict press

Strength:
A. Push Press x 6-8 reps Rest :60 

B. Front Squat 3 x 4-6; rest :90

C. Double-Under Practice 3 x 60 seconds Rest 60 seconds 

MetCon:

EMOM 15:00

1 - AD 12-15 calories 

2 -  Rope Climb x 1-2 rep

3 - Overhead Walking Lunge x 20 steps