Thank goodness its Friday.

Emily and Mike return from Africa !!!

 

Warm-up

800m run/1000m row/50 cal bike (cap at 5 minutes)

2 rounds:
5 – 5 sec wall squats
5 – cat cow
5 inch worms w/ two push ups at bottom. Spend time at down dog btw. reps.
2x single leg hops
10 hollow rocks 
:30 pigeon pose each side

warm up deadlifts and chest 

Chose 1 strength and do wod or both strength and do 1 mile run

Deadlift or Bench press

Deadlift or Bench press

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 8 reps @ 75%

*Set 4 – 6 reps @ 85%

*Set 5 – 4 reps @ 90%

Option 1 Rest 2-3 minutes between sets 

Option 2 do 200 m run in between sets 

Option 3 If space…..   alternate strength moves and do wod 

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

20 Kettlebell Swings (53/35)MW
15 chest pass shots (20/14 lbs)MW
10 Toes to Bar/ beat swings of knees up….. ENGAGE THE LATTS first……..

10 sp single leg deadlifts