6/16/17 Friday

Warm up; pancake straddle, low dragon, twisted cross, ankle stretch on plates - 90 sec each pose (+) 3 rounds: 5 V-ups + 10 cossack lunges (5/leg) + 100m ski erg + 10 banded side steps each direction A) Back squats: 3 sets of 5 @ 75% rest 2:00 between…

6/13/17 Tuesday

A) 10:00 AMRAP: For quality not score 2 turkish get ups each arm KB or DB moderate weights 10 alternating pistols - * scale to cossack lunges alternating 20 double unders or attempts- Tips!!! B) For Time: 800m run 10 Dumbell thrusters 40/25 400m run 15 Dumbbell thrusters 40/25 200m…

6/13/17 Tuesday

Warm up; Lizard, twisted cross, pigeon, dragon pose (chest up for quad & hip flexor) - 90 sec each side (+) 2 rounds: 50ft bear crawl + 50ft spiderman lunge + 50ft walking lunge with reach to ceiling + child pose for 90 sec A) 10:00 AMRAP: For quality not score…