Speed Boat
Warm-up
EMPTY BARBELL
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Childs Pose on Medicine Ball – 1 Minute
With arms together and straight out front on a med-ball, sit back onto legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
With arms together and straight out front on a med-ball, sit back onto legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Squat Hold – 1 Minute
the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Weightlifting
Push Press (5-5-5-5-5)
60-65-70-75-80%
LAST SET MAY BE HEAVIER
LAST SET MAY BE HEAVIER
Metcon
Speed Boat (Time)
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)
