17 Dec 2015-Thursday (Total Body SE)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea

T1a(combo)

Clean Pull+ Power Clean + Hang Clean   64 ₁     68 ₁    70_{1                max rest :90sec between sets}
                                                                                  5ea      5ea       5ea      
T1b
Front/Back Squat  44 ₁   56 ₁    62 _{1       Warm Ups}    67 _{4      Every :90sec on working sets
                                                       8               6            6                                       5}    
Active Straight Leg Raise 4x8ea

T2

DB Incline Bench 3x6       _{max rest :60sec between sets}

1 arm DB Rows 3x6ea 

T3 

Barbell Glute Bridge 2x5
DB/KB Single Leg RDL's  2x5ea

Iso Superman Holds 2x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10