Friday, September 16th, 2016

3 minutes of z1 work
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)


A Hang Clean – OTm x 10 minutes do 2-3 reps building from empty barbell and working up to 80% for last 2 sets
1 legless rope climb
3 FS @ 70-75%
10 sec. sprint (bike/row/run/sled)
rest 90 sec.
x6 sets

side plank x 20sec. x 2 per side
arch hold x 20sec. x 2

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15