Wednesday, March 15th 2017

Warm-Up: 

Row 1000m 

 

Movement Prep: 

Wall Squat – 2 x 10 

Cat/Cow x 10 

Bootstrapper Squat x 10 

Heartbeat Goblet Squat – 3 x 5 

Internal Rotator Stretch w/ PVC x 5 Cycles of 10 off/5 on 

Lying Glute Stretch x 30 sec p/side 

Elbow to Instep + Reach x 3 p/side 

 

Strength/Conditioning: 

Every 30 seconds for 10 minutes (20 Triplets) 

Clean + Front Squat + Hang Clean 

Men use 75# - 135#/Women use 53# - 93# 

Then: 

Rest 5 minutes 

Then: 

10-9-8-7-6-5-4-3-2-1 

KB Swings 

:30 FLR on Rings between Rungs