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
Weighted Glute Bridge x 10/side
Scap activation
B) Every 90 seconds for 18 minutes: (rotate through moves)
Set 1: Overhead Squat x 3
Set 2: Scap Retraction x 10
Set 3: Russian Twist with 20#/14# med ball x 10/side
C) “Elizabeth”
21-15-9 For time:
Squat Cleans 135/95
Ring Dips
– Then 30 Toes to Bar to cash out. (Not for time)
