Tuesday, August 28th, 2018

 

Warm UP

Foam Roll
*Focus On Lats/Upper Back/Forearms on end of bar

TEAM STRETCH
:15 EACH
Banded Lat Stretch
Lying Banded Quad Stretch
Seated Banded Ham String
Seated Banded Calf Stretch
Piriformis Stretch

3 RNDS
Neg Tempo Push Up-5
Neg Ring Row-6

Strength

Pause Back Squat
5X3@70%

Metcon

Beat The CLOCK
EMOM increase reps by two until you can no longer complete the next round.

Part A
Burpee
When you can no longer complete a round you must do a wall sit until everyone is done.

5 min rest

Part B
Wall Ball 20/14lbs
When you can no longer complete a round you must do a hollow hold until everyone is done.