Thursday 5/24
Warm-up 1-mike relay run (200m increments) *partner style (increase intensity each run)
+
Bottoms up KB Press x 5 + 5m walk *elbow bent/side
Hollow Hold :10 seconds
Hollow Rock x 10
V-up x 10
x 2 sets Strength A.1: Chin over vertical plane hold (3 x 20-30 Seconds, Rest 30 Seconds) Supinated Grip A.2: Front Lean Rest (3 x 30-45 Seconds, Rest 30 Seconds) on rings if able A.3: Side Plank (3 x 20-30 Seconds, Rest 1-2 Minutes) For those of you who are bad ass,put your top leg up onto the top of a bench and squeeze the bottom of the bench with your bottom leg. MetCon Every 3 Minutes x 3 Sets:
5 Slamball Shots, 30/20
15 Second A/B @ Max Effort
Rest 6 Minutes Metcon (3 Rounds for calories) Every 3 Minutes x 3 Sets:
10 Russian KB Swing, Heavy
15 Second Row @ Max Effort #workoutoftheday
