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Thursday 5/31/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

5 min of alternating partner burpees, 30 seconds of work, 30 seconds of rest.

Workout warmup:

Pool muscles

5 rounds of: 

5 + reverse grip pull ups

5-10 Strict Dips on stationary bars

2-3 sets of 15 GHD sit ups

Workout and Endurance

For Time:
150 Meter Run
27 Ball Slams (30/20)
27 Box Jumps (24/20)
150 Meter Run
21 Ball slams (30/20)
21 Box Jumps (24/20)
150 Meter Run
15 Ball Slams (30/20)
15 Box Jumps (24/20)
150 Meter Run
9 Ball slams (30/20)
9 Box Jumps (24/20)
150 Meter Run

RX+ 150 run with slamball or 400 m run

Lift and Skill:

Make up a lift and skill you missed this week.

Earlier Event: May 30
Wednesday 5/30/2018
Later Event: June 1
Friday 6/1/2018