07.20.17

Warm Up:3:00 row/run/bball/bike LaCrosse ball smash traps x 1:00 each side Foam roll thoracic area x 1:00 Couch stretch x 1:00 each side

Primer: 3 Giant Sets: 12 Barbell Rows with empty barbell 24 Dumbbell Close Grip Floor Presses https://www.youtube.com/watch?v=Lcl6nz7Az-w 36 Banded Tricep Pushdowns https://www.youtube.com/watch?v=TcuF2yVabTY Rest 1-2 Minutes between rounds

Two sets of: Samson Stretch x 10 reps (each leg) Reverse Lunges x 10 meters High Knees x 20 meters One Leg Jumps x 10 reps (each leg)

Running Mechanics Drill Pulling with Forward Movement https://www.youtube.com/watch?v=1jTLAXPUIkQ&feature=youtu.be

Followed by… 100 Meter Sprint @ 60% effort Rest 30 seconds 200 Meter Sprint @ 70% effort Rest 30 seconds 100 Meter Sprint @ 80% effort

WOD: 4 Rounds record time for each round rest 2:00 between rounds 400m run 400m row