25 aug 2016-Thursday (Total Body MSE)

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)One Clean Pull, One Power Clean, One Hang Clean then repeat.

Clean Pull+ Hang Clean + Power Clean  70₁     76₁    79₁     82₁       82-85_{1     max rest 1:20sec btw sets}
                                                                 3ea    3ea     3ea     3ea     3ea 
T1b
Front/Back Squat  64₁   70_{1    Warm Ups}  76-79₁      82-85 _{7    Every :80sec on working set}
                              8       6                  6               3
Active Straight Leg Raise 4x8ea


T2 3 Rounds

DB Incline Bench 5x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 5x5ea


T3 3 Rounds

MB Slam w/ Burpee 3x8
DB/KB Single Leg RDL's  3x5ea   _{max rest :60-75sec between rounds}

Iso Superman Holds 3x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10