8.1.2016

Some motivation to kick off this week’s training!

WARM UP:

Jog 1 Lap
Bear Crawl Across Gym
Spiderman
Inchworm
Walking Lunge
then…

2 Rounds:
10 Barbell Thrusters
10 Glute Bridges with Barbell on Hips
10 Dead Bugs

Shoulder MOB with Barbell + Thoracic Drills

PART 1:

FITNESS:

With a Partner. P1 will Perform 1 Full Round then P2 will perform 1 Full Round.

4 Total Rounds Each of:
:60 Row or Assault Bike – Cals
:60 Barbell Thrusters 45/15*
:60 TTB or Knee Ups or AbMat Situps

*remember please don’t drop empty barbells

Score is Total Reps Completed over all 4 Rounds

SPORT:

5 Rounds NOT for time
15 GHD Situps
15 Swings 70/44
Prowler Push down and back driveway 4 Plates/2 Plates*

*if Raining sub 2 Rope Ascents – Legless if capable

Rest approximately 1:00 between rounds

CASH OUT – Coaches’ choice of isometric Core Work and Cool Down Stretches.

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 4