August 7, 2018

8/7

Warm-up
3 Rounds
Hip activation drills
Followed by...
3 rounds
100m Run
5 Bootstrap squats
5 Yoga push ups
50m S. Arm Overhead KB walk (left)
50m S. Arm Overhead KB walk (right)
Back Squat
Every 2 minutes for 10 minutes
Back Squat x 5 @ 65-70% of your 1rm
Metcon (AMRAP - Reps)
5 Rounds
2 Minute AMRAP
15/10 Calorie bike
15 Air squats
Max reps Handstand push ups (Sscale to push ups)
Rest 1 minute
*Score is total handstand push ups
**Stagger start
EFL Prep
3 sets
Yoke carry 50 feet
5 Dball cleans over the yoke
Dball carry 50 ft.
Rest 2 minutes between sets

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