September 11, 2015

A) Warm UpRow or Air Dyne for 2 minutes

15 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 on the minute for 16 minutes:

Jerk (start at 55% and increase each set)
C) Front Squat 3 x 4 @ 75%
D) 3 minute AMRAP, 1 minute rest;

4 minute AMRAP, 1 minute rest;

3 minute AMRAP; 1 minute rest:

9 Pull ups

11 Burpees