20 Aug 15- Thursday

Foam Roll/TP/Correctives    Dynamic Warmup + Agility Ladder or Dot Drill
 
12 x 60 YD Sprint or Shuttle
 
4 Rounds of......
Clean + 2 Front Squat x 5 OR Snatch Balance x3 OR Snatch 5x2
Box Jumps x 5                      
Pushups x 15  
  Front/Back Squat 
  61 ₁         70 ₁        79 ₁        82 ₂        85₁       94 ₁                           Frog Stretch 3x5sec hold ea set
   8              5             3            2            2         ME

DB Renegade Row 4x8 total Barbell Snatch Grip RDL 4x6 DB Incline Bench Press 4x5 Weighted Pull Up 4x5
 
Core Circuit
 
Optional Upper Body (Bi/Tri/Shoulder)
 
Lower Body Stretch/Foam Roll