30 July 2015- Thursday Workout

Foam Roll/TP/Correctives 
Dynamic Warmup + Agility Ladder or Dot Drill
 
Med Ball Slam x 6  
Long Jump or Single Leg bound x 5                        x 3 Rounds 
 

Front/Back Squat 6x3 Reps on the minute, 76-85%
Upper Back or Lat Stretch x3x2sec ea side ea set
 

Heavy Barbell Row 6x5
Hanging Knee Raise 3x15
 

KB Goblet Squat or DBL KB Rack Squat 3x5  
 KB Single Arm Clean and Press 3x1-3 ladder; one set= 1 rep ea arm, then 2 reps ea arm, then 3 reps ea arm  
Single KB Farmers Walk- Heavy x60 yds ea arm  

Optional Core Circuit
Lower Body Stretch/Foam Roll