HOMEWORK: 1:30 Walk/ 30 Sec Jog x 10
Warm Up/ Dynamic Flex:
– 1:00 Single Leg Med Ball Catch R
– :30 Lateral MB Toss
– 1:00 SL MB Toss L
– :30 Lateral MB Toss
– Wall Calf (active)
PreHab:
1.) I, Y, T, W: 18E
Olympic/ Strength:
1.) Power Clean from Block & Jerk: 6 x 2 (1+1) @ 75% – Every 2:00
2.) DB Bench Press: 4 x 8
MetCon: 5 rounds for time
– 11 Ring Dips
– 20 Yard Sled Drag Forward @ 50-70% Bodyweight
– 11 KBS @ 70/53*
– 20 yard Sled Drag Backward @ 50-70% Bodyweight
Accessory (if time):
1a. Standing Banded Row (purple bands w/handles): 150 Reps in as few sets as possible*
1b. Banded Tricep Pushdown (blue bands): 150 Reps in as few sets as possible*
*Alternate sets until you reach 150 total reps for each
Recovery:
– Roll Lat/ T-Spine
– Banded Lat
– Couch Stretch/ Extended Couch