9 June 2019

Warm-up

3 Rounds:
10 Alternating Kossack Squats
10 Straight Leg Toe Touches
***
then
3-5x :30 On / :30 Off  "Heidens"

Mobility

Calf S&F (KB / ball)
QL (Lumbar) Smash (ball)
Lat Smash (ball/roller)
Traps S&F (ball)
Shoulder S&F (ball)

Metcon

A: Metcon (No Measure)

Alternating EMoM-10:
i. 5/side KB/DB Upright Row @ ~50% 1RM
ii. 5/side Alternating Pistol Squats (Step-Ups)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP-20
10 Deadlifts (315/215#)
10 Handstand Push-Ups

No Singles;
HSPU variations as required
Adjust weight <80% 1RM DL
***
Partner Options:
alternate each complete round
or
split 5-5 each movement ...
***
Rx+= unbroken sets of 10 ...