BBB solo

"2 min/side Hip Flexion and External Rotation stretch
2 min/side Super Couch Stretch with band
2 min/side Shoulder and Tricep Stretch with Band
Then
400m Run
1 x 25 yd High Knees
1 x 25 yd Butt Kickers
2 x 25 yd Carioca R/L
1 x 25 yd Skips with Hip External Rotation
1 x 25 yd inch worm
5/side Sprinter Step-ups"

13APRIL15

Muscle
A1: Pause Front Squat 6RM, 2 sec pause

B1: 8 Weighted Steps Ups (Left)
B2: 8 Weighted Steps Ups (Right)

Conditioning
"3 Rounds:
In 60 seconds"
max time Chin Over Bar Hang, supinated
max Wall Ball Shots in remaining time
rest 2 min between rounds

Cash Out:
Accumulate 2 min each side
Pallof Press

"2 min/side Ankle Mobility Stretch- Banded
2 min/side Hip Flexor stretch with band
2 min/side Banded Shoulder Posterior Capsule Mobilization with Kettlebell
2 min Overhead Squat Shoulder Stretch Over Foam Roller"

Enter max weight used for 6RM as score