Tuesday 01-16-18 S

Tuesday, January 16, 2018

Warm up:

Foam Roll- lats and quads

Wall Wrist Walks

Wall Pec and Lat Stretch

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500/400 M Row

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Inchworms + Push Ups X GL 

Spiderman Walks  X GL 

+

Ham Mobility Drill- 2 per leg 

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Partner Skill Work/Movement Prep:  

2 Sets Each with EMPTY BB:  

3 Front Squats (pause in squat)  

3 HPCs (pause in landing)

3 Lateral Burpees Over BB

- Partner A goes, then B goes

+

Strength:  
Front Squat, build to opener

- off a squat rack  
+
Workout:
Every 3 Mins for 21 Mins:

3 Front Squats @ 225/155 or 70% (off rack)
6 Hang Power Cleans 155/105 (off ground)  
9 Lateral Burpees
- rest in the remaining time
- partner up in today's workout and stagger starting points

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