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08.08.17

8
Aug

08.08.17

Warm Up:
Foam roll lats and thoracic
Couch stretch x 1:00 each side
then..
2 Rounds:
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
5 Inchworms
5 Wall Squats
5 Alternating Spidermans (each side)
5 Russian Baby Makers
5 Empty Barbell Overhead Squats

Barbell Warm Up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Skill: power cleans x 2 reps
set 1-2 60-65%
set 3-4 70-75%
set 5-6 80-85%
set 7-10 90+%

WOD:
10,9,8,7,6,5,4,3,2,1
Box jumps 24/20″
Push ups
Run 100m in between each set of reps
**RX+ HSPU

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