Sunday 160529

Foundations:
Warm-up:
200m run

10 Wall squats
10 Overhead Plate Press
10 Mountain climbers (each leg)
Knee hugs
10 Ankle rotations (each side)
10 Push-ups
Spiderman lunge

Strength:
A. Back Squat 8 x 3 @ 55%; EMOM 10:00
B.Push-Ups 3 x10-15; add weight if possible; RAN

MetCon:
For time with a partner:
100 row calories
100 KBS
switch EMOM

Group:

Warm-up:
200m run

10 Wall squats
10 Overhead Plate Press
10 Mountain climbers (each leg)
Knee hugs
10 Ankle rotations (each side)
10 Push-ups
Spiderman lunge 

Strength:

A. Back Squat 8 x 3 @ 55%; EMOM 10:00
B.HSPU Development; RAN

MetCon:

For time In teams of two (only one person working at a time):
Run 800 Meters (as a relay)
100 Push Presses (95/65 lbs)
100 Goblet Squats
100 KBS
Run 800 Meters (as a relay)