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MONDAY 4.10.2017

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STRONG


Warm-up
50′ Walking Lunges


MOBILITY
Deep Couch Stretch
Each Leg 2X for 0:30 each


STRENGTH
Back Squat
Empty Bar X 10
40% X 5
50% X 2
60% X 1
70 % X 1

6 X 2 @ 80%


METCON-BURN


Warm-up
100 Double Unders for Time


CONNECTIVITY
Levers
10 reps lowering slowly


CONNECTIVITY
Hollow Body Holds
2 rounds of

0:60/0:30


STRENGTH
Pull-ups (Strict)
EMOM for 5

10 Strict Pull Ups


Metcon
Alternating 3 Position Clean + Double Unders
EMOM for 12 Minutes:

A) Clean from Hi hang
Clean from above knees
Clean from floor
135/95

B) 30 Double Unders