Workout of the Day 20150126

MONDAY 20150126

Warm-up

There and Back Again

10 Leg Swings L&R
Down and Back High Knees
10 Burpees
Down and Back Monster Walk
10 Hollow Rocks or :30 Dead Bug
Down and Back Bear Crawl
10 Super Mans
Down and Back Heels to Glutes
10 Kips

Weightlifting

Back Squat 

2@50%
2@65%
2@73%

4x5@78%

Last set perform 5+ but stop 2-3 short of failure

Metcon

Metcon (AMRAP - Rounds and Reps)

In 12 minutes complete as many rounds and reps as possible of…

10 C2B Pull ups
20 Burpees
10 Hurdle Jumps 30/24