Warmup: ROM, dynamic stretches, 30 second handstand hold, 200m run
Strength: Strict Press, de-load
Work: 5 x 3 @ 65% 1 RM
WOD:
10 minute AMRAP per station with 2 minute rest in between each station
Round 1:
15 kettle bell swings
5 handstand push-ups
25 high knees ea leg for speed
5 pull ups for speed
Round 2:
1 minute jump rope
7 burpees
7 toes to bar
10 goblet squats
Round 3:
15 wall balls
12 tuck jumps
5 three set pushups (diamond, regular, wide)
12 V ups
Cooldown: Roll out and stretch
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