Friday 8/17

Warm-up 1x through

Foam roll sequence- :20 sec each position

Quad/Upper back/Lats

Inch worms x5 (no pushup)

Downward dog push up x 5

Lunge complex x 2/side

Bodyweight cossack squats x 5/side

Mini Band Clam shell x 20/side

Mini Band Fire Hydrants x 20/side

TGU - light - 5/side

Broad jumps x 5 reps Strength A.1: Back Squat (5sec. lower for 2 reps @ 70-75% for 4 sets) write tempo in comments A.2: Weighted Pull-ups (3 reps x 4 sets) all working sets should be at the same weight A.3: Dumbbell External Rotation (6/side x 4 sets) Metcon (Time) 3-6-9-12-15-18

Hang Squat Cleans, 115/80

Burpees over the Barbell


RX plus - 135/95 Extra Work 1) Lifting

Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)


2) Accessory

3 sets:

Barbell roll outs x 10

DB Step up x 5/side

Lateral Plank Walk x 5m/side Push Press Push Jerk Weighted Step-ups #workoutoftheday