Sunday, July 5, 2015

Prehab:

Fire Hydrants, 10 each direction
Bottom of squat, 1 minute
Super rack stretch, 30 sec each
Reverse Snow Angels, 20x
Downdog calf stretch, 20x

Warm-up:

Row or Jog 400 meters
10 Burpees
5 Front Squats
5 Push Press
5 Hang squat clean
5 “Clusters”

Conditioning

Buy-in: 1000m Row

4 Rounds
10 Squat Cleans Thrusters
100m Farmers Carry
600m Run (400m+200m)

Notes: The RX + weight for the squat clean thruster is 115/75. RX is 95/65 lbs. The RX + weight for the farmers carry is 32/24kg X 2. RX is 24/20kg x 2.  

Cool down:

Pigeon stretch, 1 minute each
Straddle, 2 minutes
Cat stretch, :30 seconds
10 Wall extensions