Wednesday 07-13-2016

9
Aug

Wednesday 07-13-2016

Warm-Up

400m run, then:

Samson Stretch x 45 sec each side/lying knee twists/cat-cows x 10/dead bugs x 10 each side

Skill

“Life” & “Fitness”

For 18 minutes, rotate among:

3 Rolls to Candlestick +6-8 Dips

Nose-to-Wall Handstand Hold x 45-60 seconds

Hollow Rocks or Holds x 45-60 seconds

Metcon

“Life” & “Fitness”

Every 5 minutes x 25 minutes (AMRepsAP)

400 m Run and in remaining time (to 3 minute mark) do DB Man-Makers

Rest 2 minutes

Repeat 4 times

Accessory

3 Sets of: Russian Ham Curls x 8/V-ups x 15/Arch Holds x 20

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