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10272014

10/27/2014

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Picture

Movement Prep: (10)

3x

High Knees

Butt Kickers

High Knee Crossover

High Knee Lunge

Side Lunge

Inchworm

ISO Stability: (10)

3x

Pillar to Plank Press Up – 10 reps

Alternating Reaching Hands Pillar Holds – 10 reps (5 RT/ 5 LT)

Supine Scapula Retractions – 10 reps

SWOD: (20)

Front Squat

1x5 @ 45%

1x5 @ 50%

1x20 @ 55% or add 5# to last 1x20

DWOD: (10)

KB Snatch Test

5min AMRAP

KB Snatch 55/35 (These are swinging snatches...you can rest in he rack position, you can alternate hands as much as you need/want)

Recovery: (10)

Around The world

10x Pass Thru

Arm Swings from Dutch

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