Wednesday 151202

Foundations:
Warm-Up:

2 rounds
25 jumping jacks
20 mountain climbers
15 air squats
10 H.R. pushups
5 Kips

Strength:
A. Push Press 5 x 5; rest :90

B. Turkish Get-Up 3 x 3/side; rest :90 between sides

MetCon:
AMRAP 12:00:
15 MedBall Thruster
12 Lunges (with MedBall)
6 Burpees

Group:

Warm-Up:

3 rounds

Rowling = burpees
10 shoulder raises/side
10 band dislocates
1-2 wall walks

Strength:
A. EMOM 15:00 2-3 Strict Press(1-5); Push Press (6-10); Split Jerk (11-15); climbing
B. Side Planks 3 x :30/side; rest:30/sides

MetCon:
10-8-6-4-2 for time, alternate full rounds with partner:
Ground to Overhead
Bar over Burpees

RAN then
4 sets
:20 High Effort Rower; RAN