June 17, 2015

A) Warm Up

Row or Air Dyne for 2 minutes

15 Weighted Glute Bridge

1 length High Knees

20 Tuck Jumps

10 Bird Dogs total

10 Crab Walk Alternating toe touch (Holding crab walk position, opposite hand touches opposite toe)

Scap Activation
B) Every 2 minutes on the minute for 12 minutes:

Clean x 2 (75%-80%-85%-90%-90+% …)
C) 5 Rounds for time:

7 Tire Flips

7 Burpee Jump throughs

(Burpee jump through= Complete a burpee and jump into the centre of the tire, then jump out the other side)