06.21.16 Tuesday

MOBILITY:
Tissue Work x passes each
– Thoracic Spine
– Lats
– Adductors

STRENGTH/SKILL:
1a) DB Split Squats: 3 x 8-10 ea. Rest 60s.
1b) Single Leg RDL: 3 x 8-10 ea. Rest 60s.
1c) Farmer Carry: 3 x 150 ft. Rest 60s.

METCON:
4 Rds of 40 work/20 rest:
1a) 40sec of short shuttle sprints
1b) Burpees
1c) Double Unders
1c) Air Squats
*Score is continuous count for all rounds.*

AFTER PARTY:
Static Stretching
_____________________________________________________________________________________
5:30 PM BootCamp Class:

MOBILITY:
2 x 8 Wallslides
*arms at 90 degrees/ribs down*

METCON:
3 Rds of 40 work/20 rest:
1a) 40sec Row for Cal
1b) DB Push Press for Reps
1c) DB Front Squats for Reps
1d) Sit Ups for Reps
*Score is continuous count for all rounds*

AFTER PARTY:
4 x 30sec Plank Holds

Trivia QOD: What is Bufonophobia?