Tuesday - July 26th, 2016
Warm-Up
Mobility - Hips and Shoulders
Crossover Symmetry, bands, kettlebells to accomplish shoulder mobility/stability.
Foam rollers, bands and standard stretches for hip mobility/stability.
Metcon - 12 Minute AMRAP
Meter Run/Row
9/12/15/18/21... Thrusters (go up 3 Thrusters each round starting at 9
Fitness:
400 Meter Row/Run Per Round
45/65 LB Barbell
Performance:
300 Meter Row/Run Per Round
65/95 LB Barbell
Competition:
200 Meter Row/Run Per Round
65/95 LB Barbell