13 July 2015

13 July 2015- Monday 
Foam Roll/TP/CorrectiveDynamic Warmup + 30yd Prowler Pushes x 14

Warm up: Hang Clean + Front Squat Combo 2x3 reps

Full Clean from Hang or Floor 3x2, 3x1 76-97%

Hurdle Jumps or Resisted Jumps 3x5

Deadlift 8x3 on the minute 61-67% (fast)

Lat Stretch 3x2 sec ea side ea set

Lower Body Circuit x 3 (Weight vest optional)
Low Lunge Hold x :20 sec ea leg
BW Squat
Weighted Walking Lunge or Step Ups x 20 total (holding KB/DB)
Glute/Ham Raise x 10
Banded Good Mornings x 12

Optional Core Circuit

Lower Body Stretch/Foam Roll