Friday – 6/1/18

Warm-up:

Get here early and work on your rack position: roll triceps and stretch lats/triceps.

runners lunges, boot strappers, cossack squats, table tops and partner t-spine stretch.

2 rounds:

3 single leg BB deadlift/leg,

6 front squats,

6 thrusters,

6 scap pull-ups,

6 kipping swings (focus arch/hollow to improve T2B).

Strength:

front squat: 45, 55, 65, 75, 80% x 5, 85% x max reps, or 5RM.

Met-con:

AMRAP in 9:00

20 wallballs,

20 T2B,

40 double unders.

Mobility:

couch stretch x 2:00/leg,

calf stretch x 2:00/leg.

 

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