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THURSDAY 160310

Warm-up:

Run or Row

Crossover Symmetry

Bear crawl down

Inch worms Back

15 hollow rocks

10 Yoga Pushups

10 Pull ups

15 Matrix turns

 

Strength:

Four sets of:

Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes

 

WoD:

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

10 Push Presses (95/65 lbs)
10 Front Rack Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

 

Accessory Work:

Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4 descend
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

Mobility:

Lax to glutes/shoulders

Pigeon Stretch

Roll posterior

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