Wednesday, 032118

Activation

15 banded upright pulls

15 banded face pulls

24-30 banded side steps

15 banded glute bridges

X2

#

Warm-up

3-5 mins of constant dynamic movement

**in 30-40ft increments

3 min bike @70-80%

2-3 Rounds

200m row **long pulls (all the way in and out)

10 alt. single DLs

8 alt DB hang snatches

6 close grip burpees

#

Mobility

:30 sec lying glute crossover

:40-:60 sec banded front rack stretch

:20-:30 sec lying prone chest stretch

#

Strength

A. RDLs: 5 sets x7 reps

B. Seated bent over alt DB rows: 3 sets x12-18 reps **Total

#

Conditioning

4 Rounds

5 Hang squat Cleans @155-185/103-113

500m row @hard efforts

**Rest 3;30 between rounds

**Row pace, -2-3 sec off 500m repeats

#

BE Complete

1. Alt. Tabata x16 ; :20 sec on/:10 sec off

-Hang from rings

-HS hold

2. 5 mins lying vertically on foam roller

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