September 25, 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 3 @ 80%
D) 4 rounds for reps:

Max reps Push Press 155 lbs/100 lbs

30 Double Unders