21
Dec
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)