6/30/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Mobility
Roll Quads - 1min/side
Banded Hip Flexor - 1min/side
Athlete Choice - 2min

Skill/Strength
Bulgarian Split Squats 8-8-8-8-8 (4/leg, not alternating)

WOD
AMRAP in 10min
8 T2B
4 HSPU
2 Hang Squat Cleans (185/125)


ATHLETE PROGRAM

Metcon
Run 8x400m, 2:00 Rest

Skill/Strength
Freestanding Handstands - 15min

Accessory
6 Rounds
Max Effort Push-ups
10 Weighted Back Extensions