Aug 21, 2015


Warm Up:

Run 200 meters

3x :15sec Spinal Decompression Hang (from Pull up Bars)

10 Wall therapy squat

10 Banded hip capsule work

10 good mornings

1min squatted ankle mobility with barbell (deep squat with bar on knees)

10 OH Squats with bar


Strength: 1RM OH Squat (20 Min)


10 min AMRAP


Front Rack Lunge (115/75) Adv athletes OH Lunge (95/65)


DU’s (scale to lateral bar hops)

Happy Hour:

3 Rounds

10 Strict Pull-ups

40 Sit-ups

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