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MONDAY 160516

Warm-up:

Run or Row

Crossover Symmetry

15 Leg Swings

15 Matrix turns

Spiderman Crawl Down

Inch Worms Back

15 Squats

10 Pullups

10 Scorpions

15 Hollow Rocks

15 Supermans

 

Strength:

Back Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%

Rest 2 minutes between sets.

 

WoD:

Four sets of 3-minute sprints of either:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

 

Mobility:

Roll Posterior

Mash Quads

Roll Lats and Banded Shoulder/Lat Stretch

Lax to Pecs/Shoulders

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