Sunday, April 5, 2015

WARM UP
5 minutes of joint prep
No shoes please.

A1. Wrap or wrap to wrap step
A2.  weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions.  x 10
A3. run like a dog x 1/direction
x 3 sets

B. 5 minute AMRAP
Full cleans x 5 95/135 lbs
wall balls x 15
box jumps x 10 20/24"

Rest 5 minutes.

C. 5 min AMRAP
kipping muscle ups x 5
KB Swings x 20
burpees x 12

rest 5 minutes.

D. 5 minute AMRAP
ring push ups x 10
Jumping squats x 20
toes to bar x 10