MONDAY 6/4/18

ECF 18.1-95.jpg

WARM UP
In pairs, 7’ AMRAP (don’t kill it) Partner 1 runs 100m while partner 2 does 5 step ups, 5 reverse lunges, 5 ground to overhead with med ball
2 rounds not for time:
7 broad jumps
7 DB/KB Press
7 double push up burpees

STRENGTH
5-3-1-1-1
Push Jerk

WORKOUT
AMRAP x 9 MINUTES
3-6-9-12-15 and so on…
Devil’s Press from the floor (35/25) use DB or KB
Up/Down (no push up or jump burpee)
*10 Mountain Climbers Each Round

Bonus Workout for Open Gym. Three Options for bias (Strength, Gymnastics OR Conditioning). Choose one and get after it!

STRENGTH
3-4 Sets for quality
8/8 DB Bent Over rows
10 Jumping Squats (light barbell on back)

GYMNASTICS
EMOM x 15 Minutes
1st: :30 Star plank (L)
2nd: :30 Start plank (R)
3rd: :30 L-sit hold

CONDITIONING
5 min Row
Into
AMRAP x 10 Min
12 Cal bike
50 DU
50’ bear crawl
Into
5 min Bike