Wednesday 160720

Foundations:

Warm-Up:
400m run, 

3 rounds:
10 Air Squats
10 Banded Good Mornings
10 T High-5s
10 PVC dislocates

Strength:
A. Deadlift- 10:00 to build to 5RM

B1. Strict Press - 4 x 5; :30 rest

B2. FLR (on rings) 4 x :30; rest :90

MetCon:

EMOM 20:00
1 - Goblet Squat x 8
2 - Push Press x 8
3 - Pull-Ups /Ring Rows x 8
4 - :15 Row (Max Effort)

Group:

Warm-Up:
400m run, 

3 rounds:
10 Air Squats
10 Banded Good Mornings
10 T High-5s

10 PVC dislocates

Strength:

A. EMOM 12:00:
1 – Supine Ring Rows x -6-8 reps @ 2111
2 – L-Seated DB Press x 6-8 reps @ 2011
3 – Tempo Push-Ups x 8-10 reps @ 1111

B. EMOM 21:00:
1 – 12 Walking Lunges w/ KB
2 – 8 Burpee Box Step-Overs
3 – 8 Toes to Bar

MetCon:

3 sets

:20 AirDyne

Rest 2:40