HOMEWORK: 20 min Fast paced Walk

Pre-Class: Lax Ball Glute/ Roll Quad
Warm-Up:
– 3 Air Squat + Speed Ladder + Hurdle x 4
– Super Lunge
– Inverted Toe Touch
– Butt Kicks

PreHab:
– “Jane Fonda” 2 x 15E
– Glute Extension 2 x 10E

Strength:
1. Back Squat: 12 x 2 @ 50% (of Monday) Every 50 sec. – SPEED!

Olympic:
1. Snatch: 6 x 3 @ 70% Every 2 Min

MetCon:
7 Minute AMRAP
– 7 Pull Ups
– 7 Push Press @ 155/105

Accessory:
1.) Back Extensions: 3 x 12 (wtd if possible)

Recovery:
– Banded Lat/ Low Lat
– Standing Straddle