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
