Wednesday 160615

Foundations:
Warm-Up:
10 Wall squats
10 Overhead Plate Press
Spidey Lunge
10 Mountain climbers (each leg)
Knee hugs
10 Band Pull-Aparts

Strength:

A. Front Squat x 3; EMOM 8:00 @ 60% 1 RM

B. Push-Ups 4 x 10-15; rest :90
C. Kettlebell Swings 4 x 15 (AHAP); rest 2:00

MetCon:

Shuttle Runs (5 Sets, each for time)

15-30-45-60 

rest till it's your turn again.

Group:

Warm-Up:

10 Wall squats
10 Overhead Plate Press
Spidey Lunge
10 Mountain climbers (each leg)
Knee hugs
10 Band Pull-Aparts

Strength:

A.Every 90 seconds  for 18:00 (3 sets of each):
1 – Pistol  x 10 reps; scale with bands or box
2 – :30 Max Reps of Strict Handstand Push-Ups or :05 Controlled Descent Handstand Push-Ups
3 – :60 Hollow Hold
4 – Bar Muscle-Ups/Ring Muscle-Ups/Pull-Ups/Ring Rows x 3-5/5-10 reps

MetCon:

3 sets for max reps:
:60 Burpees
Rest :60
:60 Box Jump Overs or Step-Overs
Rest :60
:60 Plank Shoulder Taps / Handstand Shoulder Taps