July 9, 2015

A) 2 minute row or Air Dyne1 minute roll out upper thoracic

1 minute Banded distraction on Rig

8-10 total x Hawaiian Squats (https://m.youtube.com/watch?list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE&params=OAFIAVgF&v=Ya7sdSAt1Hg&mode=NORMAL)

1 minute Runners stretch (lunge position)/side

1 length of Banded Monster Walks

Scap activation
B) Every 90 seconds for 15 minutes:

-Front Squat x 5 @ 80%

-Bent Over Row x 8-10
C) 12 Minute AMRAP:

5 Deadlifts @ 135-lbs/95-lbs

10 Hang Power Cleans

15 Double Unders

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