Saturday 7.3.21

Prep

Equipment required: Foam roller, barbell, light band, light KB

1) Foam roll lats + thoracic spine

3) 3 Rounds of:

– 8 KB Windmills total

– 10 Tall Kneeling KB Halos total

– 12 Banded Russian Swings

4) Running Drills

A.

Barbell Warmup (Clean)

-5 minutes

-Coach led

B.

Glen With A Partner

For time:

30 Clean + Jerks (155/105)

10 Rope Climbs

1 Mile Run

100 Burpees

– Goal: Sustainable effort. Split work as desired with one person working at time.

C.

Banded Pushdowns

2:00 x max reps.

– Goal: 100 reps

D.

Hip ER Pails/Rails