October 2, 2015

A) Warm Up

Row 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 overhead

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
) Every minute on the minute for 5 minutes:

5 squat cleans 205 lbs/125 lbs

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