September 2, 2015

A) Warm Up

Row or Air Dyne for 2 minutes15 Weighted Glute Bridge

1 length Side Shuffle/side

10 Bird Dogs total

10 Seated Wall Reaches (back of hands and elbows on wall, start in a ‘W’ and reach till hands are overhand

maintaining contact on the wall.)

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

Scap Activation OR Recovery
B) Every 2 minutes for 16 minutes:

Behind the neck Push Jerk x 2

(start at 55% of Jerk weight and build throughout)
C) 3 sets:

55 lb/35 lb Single Arm Dumbbell Strict Press x 10

(Do not rest between sets, alternate and begin your set immediately)
D) 5 rounds for time:

1/2 Gasser

3 x Deadlifts 315 lb/225 lb

5 Burpees over the bar

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