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06.22.18

22
Jun

06.22.18

Warm Up
3:00 run, row or bike
then…
3 Rounds, rotating stations every :30 seconds:
A) Alternating Samson Stretches
B) Glute Bridges with feet up on a bench
C) Alternating Spiderman + Reach
D) Banded Good Mornings

Primer:
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps- slow descend
Station 2 – Alternating Cossack Squats x 12 reps
Station 3 – Supinated-Grip Hang from Pull-Up Bar or Handstand hold x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be

WOD

Every 4:00 for 4 rounds (16:00)
2 rope climbs or 6 up/downs
15 box jumps  24/20″
Run 200m -out and around building to the street and back in the front door by the bikes

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