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06-27-2017

Warm-Up:

Foam Upper Back
PVC Assisted Thoracic Opener
Foam Roll Legs
Lizard Stretch
Ankle / Calf Mobility

Strength:

3 sets
16 Reverse KB Lunge (8/side)
16 Russian KB Swings (Double KB if you can)
20 Weighted Abmat Situps

Conditioning:

25/20 Cal Row
800 Meter Run
30 KettleBell Swings
20 Bar Facing burpees

Rx:
53, 35

Level 2,3:
A weight you can do 20 reps with unbroken fresh.

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Warm-Up:

Snap / Trap Lacrosse Ball
Roll Upper back / Lats / T-Spine
Wall Stretch
Pigeon Stretch

2 Rounds:
:20 Samson Stretch
5/Side Spiderman
10 Russian Baby Makers
15 Squats (Elbows up, Thumbs on shoulders)

Strength:

FRONT SQUAT
10 Minutes to build up to 75% your 1 rep mac BACK SQUAT

Conditioning:

AMRAP 15
60 Double Unders
30/24 Calorie Row
15 Front Squats

Rx:
60 DU
135,95

Level 2:
30 DU
A weight you could do 20 reps with unbroken fresh.

Level 3:
10 Double uUnder attempts or 120 Single Unders
A weight you could do 20 reps with unbroken fresh.

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