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