April 24, 2018

4/24

Warm-up
Group joint mobility
Followed by...
Burpee flip cup
Set up Dixie cups on boxes and when the coach signals "go” everyone must complete one burpee. Once everyone has completed a burpee, athlete 1 will then flip the cup as many times as it takes to make it land right side up. Once that happens, everyone does another burpee and athlete 2 will then flip the cup. Teams will repeat this until one of the teams finishes.
Metcon (4 Rounds for time)
Every 5 minutes for 20 minutes
Run 400m
15 Chest 2 bar Pull ups
10 Deadlifts 225/155
*Scale to make sure you are getting done in no more than 4 minutes. You can scale Chest 2 bars to pull ups, scale weight, etc.
Cool Down
Remainder of class
Banded mobility with emphasis on low back/hips/lats
Optional Accessory
12 minute EMOM
1)Bench Press x 8-10 + 10 push ups
2)20 banded overhead tricep extensions
3)10-12 Hammer curls

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