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WEDNESDAY 180704

Warm-up:

Individual….

Run, Bike or Row on your own

15 Dislocates

15 Good mornings

10 Squats

10 Push ups

10 Jumping Spidermans

Quad Stretch Both Side

10 Bunny Hops in place

Take a dumbbell and do 10 clean and jerks each side

 

Fitness:

For time:
Kettlebell Swings Heavy, 45 reps
Run 1 mile
15 Strict Pullups
Run 1 mile
100 Burpees

Partner or perform 1/2 as needed

 

Performance:

“Glen”

For time:
135/95 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

 

We will run heats, please find a coach after you have warmed up to go over the movements and structure.

 

Mobility:

LAX to Plantar Fascia

Mash Quads

Roll Posterior

Mash Lats

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