6/18/2014

6/18/2014


Dynamic :

A) Run 200 Meters
B) 2 Rounds of :
Jumping Jacks x 30 secs
Pushups x 30 secs

Mobility :

A) Tricep Smash

Shoulder to Overhead (Hatch %'s)

Set 1-  65% x 8
Set 2 - 70% x 8
Set 3 - 75% x 8
Set 4 - 80% x 8

Metcon 10 minute Ladder:

1 toes to bar, 1 shoulder to overhead (135/95)
2 toes to bar, 2 shoulder to overhead (135/95)
3,3…etc

Bench Press 

(In 2 sets (no warmup sets), find a 20 rep max)It's 2 sets betting what you can do 20 reps for. If you don't complete all 20 unbroken your score is zero.

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