Wed, 072617

Chase, sleeping standing up? Wait . . .

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Warmup:
Crossover symmetry warmup protocol
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5 min bike into 3 min dynamic lower + 3 min dynamic upper
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3 rds @70% – warmup
:15 bike sprint
10 burpees
10 wall balls
10 kb swings 50/35
200m run
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Barbell prep into below
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Weightlifting +
A. Emom x 5 :
1 power Clean + 2 hang power Clean + 3 front squats + 4 shoulder to overhead
155/108
B. Weighted semi supanted Pull-ups ; 4×3 heavy across
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Conditioning:
1k row
75 double unders
50 Russian kb swings 70/53

Rest 5 min

1k run
90′ hs walk
35 ring rows (feet even with rings)
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becomplete:
1. Seated bent over db rows (double) 15 reps x 3 sets
2. Lying flat on bench, face down – banded rear squeezes 3 sets of 20 reps
3. 5-7 min of single arm db ohs positioning work or 5-7 min wall squat therapy
4. Crossover symmetry

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