Tuesday, November 28, 2017

edited November 2017 in Adults
WARM-UP:
3x
300-meter row
15 squats
15 stationary lunges each leg
300-meter run 

CONDITIONING:
AMRAP in 12:00
5 hang squat cleans*
5 hillbilly prowler passes (~8-meters) 

Advanced – 135#/95#
Intermediate – 95#/65#
Beginner – 10# dumbbells-55# barbell

* Sub for hang squat clean is hang power clean + front squat

ACCESSORY:
3x
1:00 – max box jumps or box step-ups
5 banded Palof presses each side

MOBILITY:
4x
1:00 – barbell quad smash 
2:00 each side – couch stretch  
1:00 – lacrosse ball in traps
1:00 each side – banded lat stretch 

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