Monday 8/20

Warm-up

Foam roll for :20 per area (upper back, lats, pecs, inner/ out thigh) Ankle Stretch on rig x :30/side Shoulder Opener x 10 Lateral Banded Walk x 10/side Banded Psoas March x 30 Banded Row x 10 KB Reverse Lunge w Rotation x 3/side + 2 sets Hollow Rock x 10 + :10 second hold Goblet Squat x 3 (5 second decent)

Strength

A.1: Front Squat (3sec. lower for 3 reps x 3 sets @ 75%)

look to add 5% from last week here

A.2: Bent Over Row (8/side x 3 sets)

3021 tempo

A.3: Side Plank (:20/side x 3 sets)

rest :20 seconds between sides

Metcon (4 Rounds for reps)

3 minute amrap 3 T2B 3 Box Jumps, 24/20" 3 DB Squats, 50/35# per hand rest for 2 minutes x4 rounds **Look to get the same rounds each time here **Start from the top each round

Extra Work

1) Lifting Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM; 95% x (1+3+1), 90% x (1+3+1) *Heavier then last week 2) Midline 75 Good Mornings w/empty bar 75 Bodyweight Glute Bridges