February 16, 2016

A) Warm Up

Row 3 min

2x:

  • 1 min Foam roll ea. leg
  • 20 plank shoulder touches
  • 10 face pulls
  • 10 cossack squats
  • 10 banded squats

B) Strength

5 x 3 Back Squat

C) Met-con

4 RFT:
25 cal row
10 burpee over bar
10 hang power snatches (135/95)

Recommended Mobility:

Roll quads
Softball Glute smash
Pigeon
Adductor Smash or stretch
Chest Opener and/or Chest Smash
Trap LAX smash

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