Monday 2, May 2016

Warm up:

2 min row
1 min OHS
1 min burpee
2 minjump rope
1 min duck walk
1 min PVC pass through

Skill/Stabilizer:

All this week we will be working on mobility

Wrist and shoulders - 10 minutes

Strength:

15 minutes Max Effort Monday :-)

Odd minutes - 5 deadlifts 75% of your max
Even minutes - You will hold your deadlift position and form for
15 seconds at the top
15 seconds mid thigh to right above the knee
15 seconds at the knee or right below the knee
Rest the remainder of the minute

Metcon:

15 minute AMRAP

50 foot walking rack lunge
7 over the bar burpees
7 toes to bar
7 push press