Monday, January 18th 2016

Warm-Up/Movement Prep:

Wall Squat – 2 x 5

Dumbbell FSPP – 1 x 10 w/ light dumbbells

Tricep Stretch + Side Bend – 3 x :20

OH Squat + Sots Press

Deadlift + Hang Clean + Front Squat x 2 + Push Press x 2 + Back Squat x 2

 

Strength:

Barbell Complex – Complete 4 Sets.  Start @ 75/45, add #10 each set.  Rest 1:00 between sets

6x Deadlift

6x Hang Clean

6x Front Squat

6x Push Press

6x Back Squat

 

Conditioning:

10-9-8-7-6-5-4-3-2-1

KB Headcutters

Complete :30 FLR on Rings between each round

 

Supplemental:

3 Sets:

10 x 1-Leg Get-Ups (each leg)

10 x High Box Step-Ups (each leg)

10 x 1-Leg Glute Bridge w/ Hip Flexion (each leg)