March 25, 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 4 @ 80%

Rest 2 minutes between sets.


C) EMOM FOR 12 minutes:

3 Power Clean 165/115

5 Ring Dips 

7 Box Jumps 30″/24″


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