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06.14.18

14
Jun

06.14.18

Warm Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

Mobility:
T-spine stretch on bench x :45
Banded face pulls x 15 reps
Couch stretch x :30 each side

Barbell + TTB warm up
5 good mornings
5 back squats
5 elbow rotations
2 kip swings + 2 tuck ups + 2 ttb

5 strict press
5 front squats
5 power cleans
2 kip swings + 2 tuck ups + 2 ttb

WOD
For Time

25:00 time cap
400m Run
15 Clean and Jerk 165/110 115/75
400m Run
30 Burpees
400m Run
45 TTB
400m Run
60 Wall balls 20/14

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