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TUESDAY 150616

Warm-up:

Run 400m or row 500m

Spider-Man crawl down

Samson lunges back

15 leg swings

15 squats

10 pull-ups

15 hollow rocks
Strength:

Four sets of…

Box Step-Ups x 8 each leg (add some Dumbells or KB for a challenge)

(rest 30 seconds between legs)

Rest 60 seconds

Single-Arm Dumbbell Row x 6-8 each arm

Rest 60 seconds
WoD:

Complete as many rounds and reps as possible in 12 minutes of…

10 Barbell Thrusters (75/55 lbs)

20 Overhead Alternating Reverse Lunges

*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.
Mobility:

Lax to shoulders and flutes

Roll posterior

Mash quads

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