15 January 2016

Article: 5 Things You Need To Stop Doing Now

Warm-up
500 m Row

5-5-5-5 (x 2-3)
Empty Bar: Muscle Clean - Front Squat - Shoulder Press - Thruster

Mobility
Band or Balls ...
Lat - Choose: Banded Distraction or Smash
Hips - Choose: Banded Pigeon or Side Hip Smash
Upper Back - Choose: Banded Overhead Distraction (ext rot bias) or T-Spine Smash

Metcon
Fran
21-15-9  
Thrusters, 95# / 65#  
Pull-ups

REST at least 5 min ...

5 RFT:
5 Parallette Shoot-Throughs
1 x Length of Gym with Prowler (180/90#)