10 May 2016

Article: 4 Keys to Fat Loss Beyond "Eat Less and Move More"

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Barbell warm-up
2-3 rounds, 5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press

Mobility
Shoulder Flex & Ext
Lat Distraction
Paleo Chair
Dynamic Hamstring movements

Metcon
A: 50m Sprints
- x2 @ 50% effort
- x2 @ 75% effort
- x2 @ 100% effort

B: AMRAP 6:
6 Hang Squat Cleans (135/95#)
6 Bar Muscle Ups (pull-ups & dips x 2)
- cleans @ ~50-60% 1RM
- (12 pull-ups & 12 dips)

Gymnastics
Handstand (Walk) Practice