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FRIDAY 160401

Warm-up:

Row 500m

15 Matrix turns

Crossover Symmetry

10 Scap Push ups

10 Dive bomber push ups

Bear Crawl down

Backwards bear crawl back

10 push ups (move hand placement around on each rep)

 

 

Strength:

Take 20 minutes to establish a 1RM Power Clean. 

 

WoD:

 For total reps:

3 sets of…

Ground to overhead (135/95) for 60 sec

Rest 2 minutes

 

Mobility:

Mash triceps

Roll Posterior

Mash quads

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