11.28.2017

Warm up:

(10:00 timer)

10 cal row

10 hollow rock

10 DB back fly

10 dowel OHS

Mobility:

1. Quad/IT band Smash 2:00/
2. DB row + ext. rotation 3×12

Strength/weightlifting:

(Squat Snatch or Squat clean)

8-10:00 warm up, then :

Every 30sec for 8:00 (Building to AHAP with good form!)

1 Squat snatch or 1 Squat clean

Conditioning:

CAP 15:00

3 rounds for time :

30 Overhead squats (45/35)

15 Cal row

30 Thursters (45/35)

15 Hand release push up