Friday, August 31st, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch

:10 Claf Stretch
10-Bow Bends
10-Banded Iron Cross
10-Scorpions
10-Single Arm KB Swing
10-Goblet Squat

SKILL

Double Under PRACTICE/PROGRESSION

Metcon

For Time-30min Time Cap

In teams of two flip the tire a distance of 100m with Front squats and a run in between each set of 2 . Both Partners do Front squats and run.

*Start with a 100m Run
2 TIRE FLIPS
10 Sand Bag Front Squats 70/40
Run to 100m mark