01/02/2018 – February 1, 2018


01/02/2018

Movement Prep
600m Run
25m High knees
25m butt flicks
10 single leg broad jumps (each side no stumble)

Metcon
Metcon (AMRAP – Rounds)
EMOM (5 Rounds)
1 – 15/12 Cal AAB
2 – 15 Weighted sit ups 15/10
3 – 6 pistols (tempo lower)
4 – 8 Ring dips (tempo lower)
5 – 4 front squats 3 strict press 42.5/30 (3,1,x,1)
6 – 30sec side birdge each side (60sectotal)

Extras
10min AAB
every 2 min breathing drill with deadball on stomach 45/25 or heavier (5 seconds inhale 5sec pause 5sec exhale)

Mobility
2min straddle
2min pigeon (either side)

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