Open Gym, 8/22 to 8/28
August 21, 2015
Monday, 6/24
August 23, 2015

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Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Squats
15 Band Good mornings

then,

3 rounds of
5 Plank to Squat
10 Supine Scorpion
15 Superman

Strength – Back Squat (40 Min)
Prep:
10 w/ bar, 3-4 x 3 working up in weight

Work:
7-7-5-5-3-3

Met-Con
In teams of 4, complete the following:

2000 M Row – Switch rowers on the minute, 8 Squats for everyone not rowing;
200 KB Swings – 4 Burpees, including person swinging KB, on the minute;
2000 M Row – Switch rowers on the minute, 2 Burpees + 4 Squats for everyone not rowing

Cooldown
Band Hamstring series

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