26 January 2016

Article: Meet the Beast Burger

Warm-up
Hollow / Arch Body (Rock)
- intervals alternating between maintaining the Hollow Body and Arch Body positions (Tabata)

Mobility
Banded Super Rack
Psoas S&F (KB)
Calf S&F (KB)
Couch Stretch

Technique
10 second holds on Rope:
6 x Rope Hang
6 x Rope Stand

Weightlifting
Front Rack Lunge (5-5-5-5-5 (each leg, alternating each rep))

Metcon
3 RFT:
20 Ball Slam (30/20#)
15 Box Jump (24/20")
10 Hang Clean (135/95# or ~50% 1RM)

*** Time Cap: 15 min ***