Monday, February 13th 2017

Warm-Up/ Movement Prep:

Row 500m

Wall Squat x 10

Calf Stretch on Post x 45 seconds p/leg

Twisting Squat to Stands x 10

Thoracic Stretch + Deep Squat x 5 (slow and controlled)

Side Lying Clam Shells x 8 p/side

Pass Throughs x 15

Band Pull Aparts x 15

Band Star Raises x 10

Band Overhead Squats – 2 x 10

 

Strength:

Overhead Squat

Build to Heavy Single

Then:

Every minute on the minute for 10 minutes (30 Total Reps):

75% x 3 Reps

 

Conditioning:

As Many Rounds and Reps as Possible in 12 minutes:

8 x DB Hang Power Clean to Push Press – 55/30

5 x Burpee Box Jump – 24”/20”