Thursday, March 30th 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 Hip Internal Rotation x 5 p/side

Pass Throughs x 15

Band Pull Aparts x 15

Band Star Raises x 10

Band Overhead Squats – 2 x 10



Overhead Squat –

Work up to Heavy Single


4 Sets of:

A1: Overhead Squat x 5 Reps at 70% of Heavy Single

A2: Supine Ring Rows x 10 Reps

Rest 1-2 minutes



3 Blocks of:

3 x:

40m Farmers Carry

5 x Double KB Push Press

5 x Double KB Front Squat

*Do not set Kettlebells down at any point.  A penalty of 10 Burpee Pull-Ups will be assessed for every time the athlete sets the weights down before 3 rounds are completed.

Rest 3 Minutes between blocks