12.22.14

Warm-up

15 Lunges Step Lunges

10 Arm Circles

10 Arm Swings

10 Lateral Lunges each side

1 Min Hang from the bar

1 Min Door Jam Stretch each side

10 Leg Swings each way

10 Primal Pull Through

10 Glute Bridges

15 Spiderman Lunges

Mobility

Ankle/Hip

Strength/Skill

Back Squat 3×10 Back @ 80%

METCON

2 R.F.T.

5 Hang Squat Clean (135/95)

30 DU

5 Burpees Over Bar

30 DU

5 Hang Squat Clean (135/95)

5 Burpees Over Bar

30 UB DU

5 Burpees Over Bar

5 Hang Squat Clean (135/95)