Sunday 160731

Foundations:
Warm-Up:
row 10 cal easy
Walking lunge
8 Squat to stand
8 ball push-ups
20 Mountain climbers (each leg)
5 Wall Kick-Ups
4 Crossover reach (hip and ankle)
row 10 cal fast

Strength:
A1. BBFR lunges, 3 x 3-4/leg; rest :15
A2. FLR on rings 3 x :#0 - :45; rest 2:00

MetCon:
4 Rounds For Time:

200 m run 

12 sit-ups

10 box jumps

then
3 sets:
row :20
rest 2:40

Group:

Warm-Up:
row 10 cal easy
Walking lunge
8 Squat to stand
8 ball push-ups
20 Mountain climbers (each leg)
5 Wall Kick-Ups
4 Crossover reach (hip and ankle)
row 10 cal fast

Strength:

A1. Ring Rows 4 x 8-10 reps @ 2111; Rest :45
A2. Lateral Lunges 4 x 8-10 reps each leg; Rest :45
A3. Partnered Leg Tosses x 15-20 reps; Rest :45

MetCon:
AMRAP 7:00

3 Thrusters
3 Burpees
6 Thrusters
6 Burpees
9 Thrusters
9 Burpees
12 Thrusters
12 Burpees
15 Thrusters
15 Burpees