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17.4

Just a Reminder 17.5 will be run on Saturday in heats. Sign up in the gym for your heat times.


Mobility: Hamstrings/ shoulders


17.4 Warm up:

Two sets at game speed of:
5 Deadlifts (225/155 lbs)
10 Wall Ball Shots (20/14 lbs)
5 Handstand Push-Ups
Rest 60 seconds


Metcon: 


Optional Core:

10,9,8,7,6,5,4,3,2,1

Slam Ball Situps
Side to side slam ball touches (keep body in a hovering seated crunch position- don’t let feet touch the ground) – left + right = 1 rep
Pushups

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