Wednesday 160622

Foundations:
Warm-Up:
Rowling

Pigs on ice skates
10 Slow and low air squats (perfect form)
10 push-ups

Rowling

Mountain climbers (each leg)
10 Handstand shrugs or 20 plank shoulder taps
Over the Fence

Rowling
10 kettlebell swings
Knee hugs
burpees

Strength:
A. Front Squat x 3; EMOM 8:00 @ 65% 1 RM
B. SA DB/KB Push Press 4 x 6-8; rest 90 sec

MetCon
3 Rounds For Time
20 KBS
20 burpees

Group:

Warm-Up:
Rowling

Pigs on ice skates
10 Slow and low air squats (perfect form)
10 push-ups

Rowling

Mountain climbers (each leg)
10 Handstand shrugs or 20 plank shoulder taps
Over the Fence

Rowling
10 kettlebell swings
Knee hugs
burpees

MetCon:

.
E6MOM 30:00(5 sets):
Run 1 lap
12 Overhead Squats
12 Pull-Ups/Ring Rows
12 Box Jump-Overs

Accessory:
3 sets:
Wt. Sit-Ups/GHD x 10-12 reps @ 2111
:60 Rest
Chinese Planks x :60
:60 Rest

Reverse Snow Angels x 15-20