Wednesday 12-27-17 S

Tuesday, December 26, 2017

Warm Up: 

Foam Roll- hamstrings and glutes 

Dynamic Leg Swings 

Wall Wrist Walks 

Hip Flexor Stretch   

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8/6 Calorie Row 

60 Secs Cat Cow/Cat Camel 

8 Stationary Inchworms + No Push Ups 

8/6 Calorie Row   

60 Secs Swivel Hips

60 Secs Lying Knee Hugs  

8 Stationary Inchworms + With Push Ups 

8/6 Calorie Row 

60 Secs Left Arm Banded Front Rack Lat Stretch 

60 Secs Right Arm Banded Front Rack Lat Stretch 

8 Dive Bombers   

+

Grab a barbell.....

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Skill Work/Review: 

Calorie Row Form/Cals per hour   

Deadlifts for Muscle Memory 

Power Cleans discuss first pull mechanics  


Strength/Primer: 
Power Cleans, build to tough single  
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5 Rounds of: 
16/12 Calorie Row 
12 Deadlifts 185/125  
6 Power Cleans 185/125 
- rest 2 mins between rounds

- score is total time including rest

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