Monday 160820

Foundations:
Warm-Up:
Row 15 cal
Pigs on ice skates
Jumping pull-ups
High bounding
Sots press (PVC or bar)
Fire hydrant circles (each side)
T-high fives (each arm)
Cossack squat (each side)
Band Pull-Aparts

Strength:
A1. SA PP @ 30X1, 3 x 6-8;
rest :60b/t arms
A2. Strict Pull-ups/Ring Rows; 3 x 6-8
Rest 2:00

MetCon:

Row 500m for time

rest 5 min

AMRAP 12:00
1 Lap
10 HR Push-Ups
1 rope climb to 15'/or rope pull to lower
100 Single unders

Group:

Warm-Up:
Row 15 cal
Pigs on ice skates
Jumping pull-ups
High bounding
Sots press (PVC or bar)
Fire hydrant circles (each side)
T-high fives (each arm)
Cossack squat (each side)
Band Pull-Aparts

Strength:

A. Push Press x 2-3 reps @ 20X1; E2MOM 16:00 (8 sets): build so last 4 sets are heavy

MetCon:

5 rounds for time of:
10 Thrusters
30 Double Unders/90 Single Unders

Accessory:
2 sets:
Front Rack Hold x :max Effort @ 110%; rest 2:00