1 August 2019

Warm-up
Hips:
2-3 Rounds:
25 (Heavy) Dumbbell Banded Hip Thrusts
15/side "Box" Step-Offs
10/side Banded Side-Steps
10 Hamstring / Wall Squat Sliders

Mobility
Shin/Tibia Smash (ball / roller)
Shoulder Smash (ball)
Shoulder Flexion (Overhead) Stretch
Wrist Stretches

Metcon
21-18-15-12-9-6-3
Hang Squat Clean (95/65#)
Handstand Push-Up
Time Cap: 28:00

Personal Goal Work

Warm-Down
easy run /bike/row ...
Mobility as required ...