01.16.18

Warm Up:Two sets of: Row x 500 Meters @ light pace Kettlebell Swings x 15 reps Goblet Squats x 10 reps

then.. Foam roll thoracic and quads/adductors couch stretch x :30 each side

Mobility for DL 1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw 1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: Deadlifts 15:00 to work on the following: 4 reps@ 60% 3 reps @70% 2 reps@ 80% 4 reps @65% 3 reps @75% 2 reps @85%

Take 5-8:00 to build to your 90% 1RM thruster weight

WOD: brought to you by: Elijah 'EZ' Muhammad 5-4-3-2-1 Thrusters at 90% your 1RM 10 DB snatches 50/35 35/20 50 DUs or 100 singles