5 September 2016

Article: 31 Creative Banana Recipes

Warm-up
3 rounds:
5 burpees
25 Jumping Jacks
10 Jumping alternating lunges (5 each side)

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

Mobility
Shoulder Flex & Ext
T-Spine Smash (balls)
Banded Hip Ext
Hamstring: High March, Side Reach, Cossack Squats

Metcon
50m Sprints:
2 x 50%
2 x 75%
4 x 100%

Teams of 2, 3RFT:
30 Overhead Lunge Steps
(45/25# plate)
20 Deadlift @ Body Weight
(or ~40-50% 1RM)
10 Muscle-Up
([pull-up + dip] x 2)
*** Rx+: 35/26# Kettlebells OH