Double Crossed

Soft Tissue:
Foam Roll
- Lats
- Quads
- Adductors
Ball Roll
- Glutes
- Chest

Mobility:
10 Side Lying Shoulder Rotation
10 Kneeling Adductor Mobs.
10 OH Walking Lunge to Hip Lift
10 Bentover T-Spine Rotation
10 Mo’ Money

Warm-Up:
500m Row (Damper 1)
Burgener Warm-up (2x)
10 Pass Throughs
10 Ring Pushups
10 DB Muscle Snatch
10 Hip Extensions
5 Strict Pullups
3 Burpee Long Jumps

Skill:
Power Snatch

Workout of the Day:

4 Rounds

3 Power Snatch (155/105)
6 Dynamic Pushups
12 Toes to Bar
24 Wall Balls (20/14)

Time to get your goals ready guys! There are 3 goals we would like all of you to set: 1) a physical goal (lose 10 lbs, see your abs, drop a pants size…etc). 2) a performance goal (pull ups, increased bench, squat, etc…). 3) a personal goal, totally unrelated to fitness (more time with spouce, more time with kids, finish your to-do list,...you name it!). Write these down…know them…WANT THEM. We have a challenge coming up this month! More details coming on that…you will need your goals for this! Let’s work together and do things on purpose and see these goals reached!!!

Post time and thoughts to comments

---

Commenting is not available in this weblog entry.