1/22/2017
-Mobility:
2-3 min foam roll
1 min couch
1 min lats
-Warmup 1:
500M/400M row or 1000M bike
-Warmup 2:
3 min AMRAP
10 empty bar hang squat cleans
10 single leg Glute bridges @31X1 (5 per leg)
10 perfect mountain climbers
-Strength:
Every 3 mins for 15 mins (5 sets)
3 Front squat 85% @31X1 (no bounce)
-Conditioning
For time:
10-8-6-4-2
Thrusters 135/95
20-16-12-8-4
Lateral hopping burpees
-Cooldown
200M Walk
Repeat stretches