Sunday 151129

Foundations:
Warm-Up:
3 rounds
10 air squats
10 arm haulers
10 ring rows
10 sit-ups

Strength:
A. Back Squat 3-3-3-3-3; rest :90 (up the weight from last week)
B. High Plank 4 x :40; rest :45

MetCon:
For time:
500m row
21-15-9
Ball Slams
Squats w/ ball
Push-Ups

Group:

Warm-Up:

2 rounds

15 band pull-aparts

1 wall walk

10 Air Squats

10 shoulder rotates

10 shoulder lat raises

then 2 rounds barbell complex

Strength:
A. Front Squat 4 x 2-3 reps; rest :90
B. Single Arm Z-Press x 4-6 reps each arm; Rest :60
C. Double-Under 6:00

MetCon:
4 sets
crawl sled pull (AHAP)
15 Ball Slams
1 rope climb/1 rope lower
rest 2:00