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Monday 6.19.17

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Run bike or row x 3:00

Mobility
Foam roll T-Spine
Front rack stretch
Samson stretch

Warm-up
Inch worm push up x 4
Spider-Man walk x 6 steps
Walking lunge and twist x 8 steps
Then 2x….. (quickly)
Calories x 15/10
Burpee x 5
Airsquat x 10

Barbell warmup

Rx1
A. Every minute for 12 minutes
Minute 1 – hang power clean x 5
Minute 2 – front squat x :30 max reps (same weight as minute 1)

B. For time
15 – 12 – 9 – 6 – 3
Wallball
Kb swing
Burpee

Rx2
A. Every 2 minutes for 12 minutes
Squat clean x 4 reps @ 60-65%

B. For time
15 – 12 – 9 – 6 – 3
Wallball (30/20#)
Hang power clean (155/105#)
Burpee