1 minute at a time!

Warm up:

Soft tissue:
Ball roll:
Glutes
Calves
Pecs
Tris
Infraspinatus

Mobility 1 round:10 Quadriped extension-rotation
10 Squat to stand
10 Cross behind OH reverse lunge
10 Split stance kneeling adductor MOB
10 Wall hip flexor MOB
10 Wall ankle MOB
10 Scapular pull down
10 No money drill

Dynamic warm up: 2 rounds
10 In place heidens
15 Ankle hops
5 Squat jumps
10 High knee skips
10 Cariocas
10 Back pedals

Work out of the Day:

3 Rounds:
1 Minute at each station.  1 minute rest in between stations.  Score is TOTAL reps.

Clean & Jerk 75/55
Box jumps 30”
SDHP 75/11
Burpees
Pull ups

Post thoughts to comments.

---

Commenting is not available in this weblog entry.