Warm Up 10 Calorie Easy Bike 10 Air Squats 10 AbMat Sit-Ups 10 Kettlebell Deadlifts

10 Calorie Moderate Bike 10 Hollow Rocks 10 Superman Rocks 10 Empty Barbell Front Squats

10 Chest Level Kettlebell Swings 7 Calorie Moderate/Fast Bike 5 Front Squats (light load)


Couch stretch x :20 each side

Lacrosse ball smash on the outside of the lower quad x :30 each side

mini-band around the knees- small single leg squat and then kick the other leg out like the fire hydrant stretch x 10 reps each side

Barbell clean warm up

5 clean grip RDLs

5 clean high pulls

5 muscle cleans

5 front squats

5 clean grip push press

5 tall cleans

5 hang power cleans

5 cleans below the knee


20:00 E2M

2 reps squat cleans

build load starting at 65%

compare to 10/16/17

Post WOD: abs

3 sets of:

20 barbell reverse lunges (10 each side) @40% are highest weight used today

25 sit ups

30 glute bridges on a bench- no added weight