MONDAY 23MAY16

Warm up

200m run

10 Banded Pull aparts

5 narrow grip OHS + 5 Push press

10 Hollow Rocks

30” Glute Bridge hold with band around top of the knees

Strength

Find a heavy complex of 10 front rack lunges + 3 Front squats

Conditioning

“For Time”(10’ Time Cap)

21-18-15-12-9-6-3 Unbroken thrusters @95/65

8’ AMRAP

20 hollow rock

15” L-sit

20 Russian twist

15” L-sit

20 V-up/ ab mat sit ups

15” L-sit

20 Supermans

Optional

3x8 barbell lunge good morning

3x8 bulgarian split squat with 2 KB or DB

1x100 gluten bridge with feet on bench or 20” box and band around top of knees

 

Scales

Thrusters

L1: 75/55

L2: 65/45

L3: 55/40

L4: 45/35