12 August 2019

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
mobility between rounds ...

Mobility
Shoulders:
i. 1:00/side Rear Delt Smash (ball)
ii. :45/side Side Lying Windmills with Rotation
- keep knee on block / roller
iii. :45 Alternating Reach Unders - :05 Hold
iv. :45/side Behind the Back Pulls - up/down
v. 2x10 Horizontal External Rotation (light)
vi. 2x10 External Rotation Reverse Flys (light)

Ankles:
1:00/side Calf Smash (KB / roller / bar)
1:00/side "Wall Push" Calf Stretch (heel down)
1:00/side Weighted Dorsiflexion
2x8/side Single Leg Ankle Drops (eccentric DF)
5/side Counter Balance Kossack Squat (5-10#)

Metcon
3RFT:
800m Run
50 Squats
40 [GHD] Sit-Ups
30 Push-Ups
20 [C2B] Pull-Ups
Time Cap: 35:00
Rx+= solo, GHD + C2B
Partner Option:
- run together or 2x400m relay;
- split reps as desired ...

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