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