Wednesday 160629

Foundations:
Warm-Up:
200 meter row/run/400m AirDyne.
Spidey lunge
10 Leg swings(each way)
10 push-ups
10 Alternating Walking Lunges
Headstand to push-up
Knees to elbow
Butt Kicks

Strength:
A1. Barbell Alternating lunges 4 x 10-12; rest :15
A2. FLR 4 x :45 on rings/floor; rest 2:00

MetCon:
AMRAP 15:00:
200 meter run
5 Push Press (up to 65/95)
8 TTB/TTU/K2E/Sit-Ups

Group:

Warm-Up:
200 meter row/run/400m AirDyne.
Spidey lunge
10 Leg swings(each way)
10 push-ups
10 Alternating Walking Lunges
Headstand to push-up
Knees to elbow
Butt Kicks

StrengthSkill:

Every :90 for 24:00 (4 sets of each station):
1 – Alternating Front-Foot Elevated Split Squat with KBs x 12
2 – Handstand Push-Ups x 6-8 or L-Seated KB Press x 10-12 reps @ 2111
3 – Supine Pull-Up/Ring Row x 10-12 reps @ 2111
4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

then choose:

750m row

800m run

1600m AirDyne

all at Z1 pace, think conversational

3 sets of:
Wall Walk to Nose-to-Wall Handstand Hold x :45-:60
Rest :30
Couch Stretch x :60/leg
Rest :30