Wednesday 151118

Warm-Up:
3 Rounds
10 Air Squats
10 Dislocates
10 PVC Press
10 Sit-Ups

Strength:
A. Strict Press 4 x 3; :60 rest
B. 1/2 Turkish Get-Ups 4 x 4/side; rest :30 between

MetCon:

AMCAP 7:00
With a partner Row as many calories as possible
* partner must hold two KBs in front rack *

rest 2:00

AMRAP 7:00:
8 Toes to Bar/V-ups
10 Air Squats
* partner must hold a plate overhead *

Cool Down

Group:
Warm-Up:
3 rounds
25 Single Unders
Hip Opener sequence
10 Band Pull-Aparts
10 Banded Good Mornings
Strength:
A.Deadlift 4 x 8-10 @ 3011 Rest :60
B. Wall Climbs 2 x 3-5 reps Rest :60
C. 4 sets :12 AD/2:00 rest/walk

MetCon:
AMRAP 12:00
1 Ground to Overhead
20 SU's/10 DU's
1 Burpee
20 SUs/10 DU's

GTO and Burpees Increase by 1 rep/ round, and SU's Increase by 10/round/DU's increase by 5/round