August 31, 2015

A)Warm up:400 m Run

1 minute accumulated in a squat hold

1 minute/side Couch stretch

1 minute/side banded distraction for overhead position on rig

20 Banded Good Mornings

Scap Activation
B) Every 90 seconds for 12 minutes:

Hang Clean + Clean
C) Back Squat 3 x 8 @ 55% of 1RM

Rest two minutes between sets.
D) 9 minute AMRAP:

6 x Chin ups

6 x Strict Handstand Push ups

6 x Burpee Box Jump overs @ 20″

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