Monday 082916

Warm Up
Band Walks & Glute Bridges
2 x 12 step Band Walk each direction + 10 Glute Bridges
5 Rounds
2 Wall climbs into 10 second “nose and toes” HS hold
10 Wallballs 30/20lbs

Back Squat
5×5 @77.5%

Press
5×5 @77.5%
Stay ridgid and straight!

Endurance
8 Rounds
25 Calorie row
Rest 45 seconds

Pick 1...which needs more work?
Metcon
AMRAP 6
3 Squat snatch (155/105)
6 Kipping HSPU

Skills
40 Assault Bike calories
40 Push-ups
Rest 2 minutes
30 Assault Bike calories
30 Push-ups
Rest 90 seconds
20 Assault Bike calories
20 Push-ups