March 18, 2015

A) 3 minutes row or Air Dyne 

1 minute Wall Stretch 

1 minute roll out hips/side

1 minute Pike Stretch

1 minute weighted plank 45/25

45 sec/side Side Plank

1 minute weighted Plank 45/25

5 minute technique work with coach. 


B) Deadlift 5 x 3 @ 80%

Rest 2 minutes between sets.


C) 21-15-9 For time:

Clean and Jerk 135/95

Burpees over the bar

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