Monday 11/6/17

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Warm-up:

2 Rounds:

10 Air Squats

10 HS Get Ups

5 Cal Bike

10 fire Hydrants

Stretch:

Butterfly, Hip Opener with plates, neck roll, shoulder roll, Lower back stretch

*Hang Clean with PVC pipe

Strength:

Tempo Back Squat

*3sec decent and 1sec ascent

5 x 3 @ 50%

*Increase 5-10# each set

Max Distance HS walk or Hold

Conditioning:

10-9-8-7...1

Cal Bike

Ring Dips

Hang Clean 40-50% 1RM

*W/O dropping Bar