Thursday, April 26, 2018

WARM-UP:
3x
20 box step-ups 
20 Cossacks 
20 walking toe touches 
20 PVC good mornings 

STRENGTH:
Deadlift

CONDITIONING:
Advanced
AMRAP in 15:00
10 power cleans, 95#/65#
20 deadlifts, 95#/65#

Intermediate
AMRAP in 10:00-12:00
10 power cleans, 75#/55#
10 deadlifts, 75#/55#

Beginner
AMRAP in 10:00
10 hang power cleans, 10# dumbbells-45# barbell
10 deadlifts, 16kg kettlebell-55# barbell

ACCESSORY:
8-round Tabata banded pull-throughs 

MOBILITY:
4x
1:00 foam roll calves
1:00 calf stretch on wall 
2:00 foam roll back 
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