Thursday, March 9th 2017

Warm-Up/Movement Prep:

Foam Roll – 1 Minute each 

  • Glutes 

  • TFL 

  • Hamstrings 

  • Quads 

  • Calves 

Wall Squat x 10 

Squat to Stand w/ Twist x 10 

Glute Bridge x 10 

Pass Throughs x 10 

Arm Circles x 20 

Hollow Body Hold – 2 x 20 sec 

 

Strength: 

Back Squat - 

Build to Heavy Single  

 

Conditioning: 

For Time: 

20 x OHS @ 45/33# Barbell 
20 x Toes to Bar
30 x Front Squat @ 75/53
30 x Knees to Elbows
40 x Back Squat @ 95/73

40 x V-Sit Kick Outs 
50 x Air Squat
50 x Sit-up