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Friday 6.9.17

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Run bike or row x 3:00

Mobility
Foam roll t-spine & legs
Hip distracted capsule stretch
Hip distracted hamstring stretch

Warmup
9-6-3
Squat therapy
Spider-Man and reach
Push-up

Rx1
A. Every minute for 10 minutes
Minute 1 – goat bag swing x 8 +
Goblet squat x 8
Minute 2 – rkc plank x :45

B. As many rounds as possible in 15 minutes of
KB Swing x 15
Box jump over x 15
Run 250

Rx2
A. Every 2 minutes for 10 minutes
Front squat x 3-5

B. As many rounds as possible in 15 minutes of
Power snatch x 10 (95/65#)
Box jump over x 15 (24/20″)
Run 250m