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MONDAY 150309

Warm-up:

Run or row

Crossover symmetry

15 leg swings

15 dislocates

10 push ups

10 GHD sit-ups

Bear crawl down

Spider-Man crawl back

Karaoke down/back

Handstand practice

Strength:

Four sets of…

Single Arm Press with a KB x 8-10 reps each arm


Rest 2-3 minutes

Record heaviest weight used

WoD:

Complete as many rounds and reps as possible in 10 minutes of…

10 Push Presses (95/65 lbs)

10 Alternating Overhead Reverse Lunges, scale to front rack or back rack (95/65 lbs)

10 Burpees Over the Barbell


Extra work…

3 rounds not for time…

Lean Away Pull-Ups x 3-4 reps (4 sec descent)

Bottom’s Up Kettlebell Carry x 25 yards each arm


Mobility:

Lax to glutes

Mash quads

Lax shoulders

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