21 May 2016

Getting out and having fun ...

Getting out and having fun ...

Article: Meet the Fittest Cop in America

Warm-up
Double Under Practice
100 or 2 min practice

500 m Row

Mobility
Glute S&F (ball)
Trap S&F (ball)
Anterior Shoulder & Pec Smash (ball)
Suprapatellar S&F (ball)

Weightlifting
Back Squat (5-5-5-5-5)

Metcon
Teams of 2(3):
25-50-75-50-25
Box Jump Over (24/20")
Push-Up
- can switch working partners after completing:
50' Farmer Carry (53/35#)
50' Suitcase Carry Left
50' Suitcase Carry Right
50' Farmer Carry