Wednesday 160817

Foundations:

Warm-Up:
Run 400 or Rope
10 Banded good mornings
10 Push-ups
5 T-high 5s (each arm)
5 Cossack squat (each side)
Broad Jumps

3 Inchworms

Strength:
A. SL KB DL 4 x 5-7; rest :90 b/t legs
B. OHS 3-3-3-3;building across; :90 between sets

MetCon:

EMOM 15:00
3 deadlifts
6 HR push ups
9 KBS

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

Group:

Warm-Up:
75 DUs/200 SUs
10 Banded good mornings
10 Push-ups
5 T-high 5s (each arm)
5 Cossack squat (each side)
Broad Jumps

3 Inchworms

MetCon:
5 sets for even times, beginning a set every 8:00:
10 Alternating Single-Arm KB C&J + 2 Lunge Steps w/KB Overhead
20 Ball slams
400m run (or 75 DUs, 150 SUs)

Accessory:
3 sets not for time:
Single-Arm Dumbbell Row x 8 reps/arm @ 2111
Hollow Hold/Rock x :30-:60