September 18, 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 on the minute for 16 minutes:

Jerk (start at 55% and increase each set)
C) Front Squat 3 x 5 @ 75%
D) For time:

100 Wall Balls 30 lbs/20 lbs to a 10′ target.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s