Monday – 11/6/17

Warm-Up
1 set:
Butt Kicks x 50’
High knee Pillar Skips x 50’
Straight leg pillar Skips x 50’
Straight leg and arm bear crawl x 50’ Forward and Backward
Forearm Smash x 30sec
Forearm stretch x 30 sec each side
Banded Front Rack Stretch x 30-60sec
+
2 sets:
Theraband Squat @5511 w/ KB in Goblet hold x 5/leg
Single Leg RDL w/ KB x 5/leg
+
Empty Barbell
2 sets:
5-8 Clean Grip RDL
5-8 Hang muscle Cleans
5-8 Front squats
5-8 strict press’s

Workout
A. Take 15 minutes to build to today’s Heavy
Clean Grip Deadlift + Hang Clean + Front Squat + Clean

B. Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Assault Bike
9 Power Cleans (185/135 lbs)
*Post times for all three sets