January 3, 2014

A) 2 minute Air Dyne or Row
30 seconds Test out Squat
1 minute Pigeon Stretch/side
1 minute Samson Stretch/side
1 minute roll out or ball smash hip capsule/side
30 second test out squat
Scap RECOVERY program

B) Back Squat 3 x 10

C) “DT for 2”
With a partner, 10 rounds for time:
155#/100# Deadlift x 12
155#/100# Hang Power Clean x 9
155#/100# Push Jerk x 6
-Use one barbell with your partner and alternate rounds. Partner one works while partner 2 rests.

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