Wednesday 160803

Foundations:
Warm-Up:
Run 400
Wall Kick-Ups
Banded good mornings
Push-ups
T-high 5s (each arm)
Sots press (PVC or bar)
Marching bridge (each side)
High bounding
Leg swing (each leg)
Inchworm

Strength:
A. SA DB Thrusters 3 x 6-8; rest :90 b/t arms
B. SL KB DL, 3 x 8-10/leg; rest :90 b/t legs

MetCon:
3 Rounds for time:
200 m run
12 Ball Slams
9 HR push ups

Accessory:
3 sets; not for time
:45 - :60 KB Baby Hold
:30 Side Plank/side

Group:

Warm-Up:
Run 400
Wall Kick-Ups
Banded good mornings
Push-ups
T-high 5s (each arm)
Sots press (PVC or bar)
Marching bridge (each side)
High bounding
Leg swing (each leg)
Inchworm

Strength:

A1. Back Squat 3 x 10 reps; rest :30
A2.Single Arm Dumbbell Rows 3 x 10 reps each arm; rest 2:00
B1. Heavy Kettlebell Swings 3 x 10 reps; rest :30
B2. Shoulder Press 3 x 10 reps; Rest 2:00

MetCon:
4 rounds for time:
8 Push Press
8 Strict Pull-Ups/Ring Rows
200 weighted carry

Accessory:
3 sets not for time:
10-12 MB Curls
12-18 Unbroken Wall Balls