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Components

Warm Up 4

Metcon

The Cell Gym 05.02.17

Warm-up

Warm Up 4

2-3 Rounds NFT of:

15 Calories row, ski erg, assault bike

10 shoulder taps

10 Push-ups

3+3 thread the needle mobility (palm down)

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Skills

Metcon

Metcon (Time)

4 Rounds for time
Rounds 1&2
10 deadlifts 205/120#
10 bar facing burpees

Rounds 3 & 4
15 deadlifts 155/95#
15 bar facing burpees.

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