Tuesday, April 10, 2018

WARM-UP:
4x
10 PVC good mornings 
10 arm circles forward and backward 
10 jumping squats
10 walking lunges
200-meter run 

STRENGTH:
Back squat

OPTIONAL ACCESSORIES:
4x
20 banded pull-throughs
20 banded hamstring curls 

CONDITIONING:
Advanced
3 x AMRAP in 4:00, rest 1:00 between
5 hang power cleans, 155#/115#
10 box jump-overs, 20"/16"

Intermediate
3 x AMRAP in 4:00, rest 1:00 between
5 hang power cleans, 95#-135#/65#-95#
10 box jump-overs, 20"/16"

Beginner
3 x AMRAP in 4:00, rest 1:00 between
5 hang power cleans, 10# dumbbells-75# barbell
10 box jump-overs or step-overs, 12”-16"

MOBILITY:
3x
1:00 foam roll quads 
1:00 couch stretch each side
1:00 foam roll glutes
1:00 lacrosse ball in traps 

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