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MONDAY 4.17.2017

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STRONG
Warm-up
Crab Walk with Bands
50′ of crab walk. Slow. Focus on feet pointing straight forward and move from the lateral hip.
STRENGTH
Back Squat
Empty bar X 10

40% X 5
50% X 3
60% X 2
70% X 1

5 sets of 2 reps at 85% of 1RM

METCON-BURN
CONNECTIVITY
Arch Hold on Stomach
http://ow.ly/zlZ58

4 Rounds of 0:20/0:10
CONNECTIVITY
Hollow Body Holds
8 Rounds of 0:20/0:10
CONNECTIVITY
Arched Hollow Roll
http://vimeo.com/92460544

50′ of rolly polly
Metcon
Metcon (Time)
100 Double Unders
15 Power Snatches 115/75
30 Lateral Jumps over bar
9 TTB

100 Double Unders
12 Power Snatches 135/95
30 Lateral Jumps over bar
12 TTB

100 Double Unders
9 Power Snatches 155/105
30 Lateral Jumps over bar
15 TTB