Wednesday, September 7th 2016

Warm-Up:

Row 1000m @ Easy Pace

 

Movement Prep:

Knee Pulls x 10m

Quad Pulls x 10m

Hip Cradles x 10m

Walking T-Hamstring Stretch x 10m

Batwings – 3 x 5 w/ :02 Hold at the top of each rep

 

Strength:

Circuit:

4 Sets of each – Rest 1:00 between sets

1-Arm Dumbbell Row – 12-15 Reps

GHD Hip Extensions – 10 Reps

Straight Leg/Hanging Knee Raise – 5/15 Reps

 

Conditioning:

4 Rounds For Time of:

6 x Hang Power Clean – 155/93

12 x Deadlift

Rest 1:00