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05.30.17

30
May

05.30.17

Warm Up
500m row, 10 spiderman lunges
400m row, 8 inchworms
300m row, 6 walk out to an extended arm plank, hold the hollow position :02 then walk feet back to hands

Primer:
Choose one of the following:
A) 5 x 50 Unbroken Double-Unders
B) 6 x 35 Unbroken Double-Unders
C) 7 x 25 Unbroken Double-Unders
D) 8 x 10 Unbroken Double-Unders
E) 4:00 for Max Double-Unders

Mobility:
Foam roll upper back + lats 1:30
Foam roll quads 1:00
Banded hip flexor or hamstring stretch x :30 each side
WOD:
15:00 EMOM
min 1: 12/10 cal bike
min 2: 10-12 unbroken wall balls 20/14
min 3: 15 KB swings 53/35

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