4/20/17

Weightlifting
Bench Press 3×10 (building)
(Find a partner to spot)
Metcon
“Thumper”
OPEN – PERFORMANCE – FITNESS
AMRAP 15:
1 Round of Strict “Cindy”
30 Double-unders
(Scaled:60 Single Skips/Banded Pull-up or Negative Pull-ups)
Mobility Option
(Restorative Pace)
500 Meter Light Row,
followed by 2 rounds of:
Down:Spiderman Lunge
8 Kettlebell Swings (53/35)
12 Scorpions
Then…
1 x 30 second Samson Stretch each side
Then…
500 Meter Light Row,
followed by two rounds of:
6 Slow Pushups
8 Pvc Overhead Squats
10 Sit-ups
Then BB Complex 2 times(1min rest btn sets)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Then…
Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side
Foam Roll Lats
Banded Shoulder Stretch
Prayer Stretch – 2:00 Total
Couch Stretch – 2:00 each side
Quad Rollout

 

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