08.08.17

Warm Up:Foam roll lats and thoracic Couch stretch x 1:00 each side then.. 2 Rounds: 500 Meter Row (slow) or 15 Calorie Bike (slow) into… 5 Inchworms 5 Wall Squats 5 Alternating Spidermans (each side) 5 Russian Baby Makers 5 Empty Barbell Overhead Squats

Barbell Warm Up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Skill: power cleans x 2 reps set 1-2 60-65% set 3-4 70-75% set 5-6 80-85% set 7-10 90+%

WOD: 10,9,8,7,6,5,4,3,2,1 Box jumps 24/20" Push ups Run 100m in between each set of reps **RX+ HSPU