September 8, 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 Snatch + Snatch
C) 3 sets:

Lateral raise x 10

Rest no more than 60 seconds between sets.
D) Every minute on the minute for 10 minutes:

Full Gasser

(Run the full length of the gym and back twice.)