Happy Memorial Day
Warm Up/Mobility
Warm-up
2 Rounds
1:00 Cardio of Choice
4 Scap Retractions
4 Hollow Arch Swings
4 Kipping Knee Raises
4/4 Single Arm Ring Rows
1:00 Cardio of Choice
4 Scap Retractions
4 Hollow Arch Swings
4 Kipping Knee Raises
4/4 Single Arm Ring Rows
Metcon
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
Finisher
Metcon
3 sets
10/10 Elevated Rear Foot Split Squat (50/35)
20 Alternating Hang Dumbbell C & J (50/35)
10 Sumo Plié Squats
10/10 Elevated Rear Foot Split Squat (50/35)
20 Alternating Hang Dumbbell C & J (50/35)
10 Sumo Plié Squats
Post Workout Mobility
1:30 Couch Stretch (R/L)