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MONDAY 160725

Warm-up:

Run or Row

Crossover Symmetry

20 Banded Good Mornings

20 Banded Side Steps

15 Hollow Rocks

15 High Box Step Ups

Spiderman Crawl Down

Inch Worms Back

10 Pullups

10 Push ups

 

Fitness:

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Prone Plank from Elbows

WoD:

Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees

 

Performance:

Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

WoD:

“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

 

Mobility:

Mash Quads with KB or Barbell Collar

Roll Posterior

Cobra Stretch

Couch Stretch

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