Friday 072216

Warm Up
5 Rounds
10 Calorie Bike
2 Rope Climb

Back Squat recovery – 5×6 @40-50%

Dumbbell Strict Press
4×10 – Be explosive on the way up, controlled on the way down. Focus on form.

Metcon
‘Kelly’
5 Rounds
Run 400 meters
30 Box jumps (24"/20")
30 Wallballs (20/14)

Work
4 Rounds
100′ Sled pull – Forward facing HAF – Rest 3-5 minutes between pulls
Go heavier than week 4