October 9, 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 Balance x 2 (start at 40% and increase each set, do not exceed 75%)
C) Front Squat 3 x 3 @ 80%
D) 9 minute AMRAP:

10  Heavy Ball Slams

1/2 Gasser