Monday 160620

Foundations:
Warm-Up:
Run 400
Walking samson stretch
Medicine ball push-up
Banded good mornings
Cossack squat (each side)
Heal-toe + drop lunge (each leg)
Sots press (PVC or bar)
Marching bridge (each side)
Elbows high and outside (PVC or Bar)
Spiderman lunge
Mountain climbers (each leg)

Strength:
A1. BBFR reverse lunges, 5/leg alternate legs/rep; rest :15
A2. FLR 4 x :30 (hands and toes); rest 2:00

MetCon:
AMRAP 15:00

400 m run, then complete 2 rounds of the following
5 deadlift
5 Hang Power Clean
5 Push Press

Group:

Warm-Up:

Run 400
Walking samson stretch
Medicine ball push-up
Banded good mornings
Cossack squat (each side)
Heal-toe + drop lunge (each leg)
Sots press (PVC or bar)
Marching bridge (each side)
Elbows high and outside (PVC or Bar)
Spiderman lunge
Mountain climbers (each leg)

Strength:

A1. Strict Press 4 x 10-12 reps @ 2011;rest :60
A2. Supinated Pull-Ups x 8-10 reps; rest :60

B1. Pendlay Rows 4 x 6-8 reps; rest :60
B2. Band Pull-Aparts x 20 reps @ 2011; rest :^0

MetCon:
3 sets for even times:

15 Push-Ups
15 Power Cleans

15 Push Press

3:00 rest between sets