A) 2 minute row
1 minute roll out upper thoracic
1 minute roll out IT Bands/side
1 minute Banded distraction on Rig
1 minute Couch Stretch/side
1 minute Runners stretch (lunge position)/side
Scap activation
*If completing the workout today, also do Mobility specific to 15.3 and an extra 3 minute row/Air Dyne. Go through all movement standards with your coach.
B) E2MOM for 10 minutes:
High Hang Clean + 2 Push Jerk
C) E3MOM for 15 minutes:
9 calorie row
5 Thrusters @ 115/75
