13 July 2016

Article: 11 Science-Backed Ways to Boost Metabolism

Warm-up
Row Technique - 7s Warm-Up
7 strokes - Hips Only
7 - Hips & Arms
7 - 1/2 Legs Only
7 - 1/2 Legs & Hips
7 - 1/2 Legs, Hips & Arms
7 - Legs Only
7 - Legs & Hips
7 - Legs, Hips & Arms
*** Stroke Rate: 18-26 / min ***

Mobility
Shin S&F (ball)
Posterior Shoulder Smash (ball)
Banded Olympic Wall Squat

Weightlifting
EMOM-10:
High-Hang Squat Snatch
Hang Squat Snatch
Squat Snatch
- Start with empty bar (45/35/15#) add wt as form and fatigue allow ...

Metcon
5 RFT:
20 Cal Row
20 Box Jump Over (24/20#)

Gymnastics
Handstand Push-Up Variations (5+ reps then next variation ...)
Track most challenging variation performed ...