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Sunday

May 3, 2015

 

Warm-up

500 m Row
200 m Run
Mobility
2 Rounds of CF Warm-up, Ring Rows, and Ring Dips
10 Reps of Each:
     -PVC Overhead Squat
     -Ring Dips
     -Samson Lunge
     -Ring Rows
     -Sit-ups
     -Back Extension
Weightlifting
Box Squat (3-3-3-3-3)
Behind the Head Shoulder Press (5 x 5)
Metcon 3 Rounds:
10 Strict Pull-ups
Prowler Sprint
20 Banded Goodmornings


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