Wednesday 160601

Foundations:
Warm-Up:
Run 200 meters
Walking Side Lunge
10 Banded good mornings
5 One arm thruster with kettlebell (each arm)
10 Marching bridge (each side)
5 T-high 5s (each arm)
10 Kettlebell Swings
High knees

Strength:

A. Pause Deadlift 5 x 3; pause for :02 below knee and :03 controlled decent; :2:00 between sets; building

MetCon:
For time 

400m run
10-1 ladder Deadlift @ 60% of 1RM
1-10 ladder wall balls
400m run

Group:
Warm-Up:

Run 200 meters
Walking Side Lunge
10 Banded good mornings
5 One arm thruster with kettlebell (each arm)
10 Marching bridge (each side)
5 T-high 5s (each arm)
Frankenstein
High knees

Strength:
A. Barbell Front-Foot Elevated Split Squat 4 x 6-8/leg; Rest :60 between legs; 2:00 bet sets
B. Ring Push-Ups/Push-Ups 4 x 8-10; rest :60 between sets

MetCon:
4 sets for max reps

 Against a 3:00 clock:
Run 300m
max rep ball slams
Rest 3:00