10 June 2016 10 June 2016
Friday 10 June 2016 '10 June 2016'

image1. Warm-up Level 1
2:00 Banded Glute Activation
then
3 Rounds
7 split squats per leg
14 Calorie Row
21 Push Ups

2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @70%

3. Met-Con
3 Rounds for time:
Row 500m
15 strict push ups
3 Rope Climbs walk ups

1. Warm-up Level 1
2:00 Banded Glute Activation
then
3 Rounds
7 GHRs  (video link for glute ham raise and modifications below)
14 Calorie Row
21 Push Ups

2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @70%

3. Met-Con
3 Rounds for time:
Row 500m
15 Bench Press 135/95lbs
3 Rope Climbs

1. Warm-up Level 2
2:00 Banded Glute Activation
then
3 Rounds
7 GHRs
14 Calorie Row
21 Push Ups

2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @70%

3. Met-Con
3 Rounds for time:
Row 500m
15 Bench Press 155/105lbs
3 Legless Rope Climbs

4. Extra
For Time:
21-15-9-15-21
Kettlebell Swings 53/35lbs
Toes to Bar

https://youtu.be/lZbONXtf07g

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