Sunday 160605

Foundations:
Warm-Up:
400 meter run/row 700m AD
Pigs on ice skates
10 Slow and low air squats (perfect form)
10 Push-ups
10 Mountain climbers (each leg)
5 Handstand shrugs or 20 planked shoulder taps
Knee hugs

Strength:
A. Back Squat 10 - 10 - 10; rest 3:00 between; building
B. SA DB/KB PP 4 x 6-8; rest :60 between arms; :90 bet sets

MetCon:

Tabata
HR push ups
abmat sit ups
row calories
Broad Jumps

Group:

Foundations:
Warm-Up:
400 meter run
Pigs on ice skates
10 Slow and low air squats (perfect form)
10 Push-ups
10 Mountain climbers (each leg)
5 Handstand shrugs
Knee hugs 

Strength:
EMOM 15:00:
1 – :40 Double-Unders/Single Unders
2 – 6-8 Strict Ring Pull-Ups/Rows
3 – 2-4 Wall Climbs

MetCon:
4 sets:

Against a 3:00 running clock:
Run 100 Meters/Row 100 meters 

then AMRAP
10 Toes to Bar/TTR/TTU
10 KBS

Rest 3:00 between sets