21 May 2019

Warm-up

PVC Pass-Throughs:
5-10  Standing
5-10  Squatting
5-10  Prone
5 Yoga Push-Ups

Mobility

Hips: 6/side Active Internal Rotation
1:00/side Adductor Side Split
1:00/side Glute Side Roll Stretch
1:00/side Pigeon Stretch
1:00/side Couch Stretch
10 Kossack Squats (stay low ...)

then
Lat Distraction
Traps S&F (ball)

Weightlifting

Overhead Squat (5-5-5-5-5)

15:00 (E3-4MoM) to Establish 5RM

Metcon

5k Run (Time)

Max Effort 5k Run

(Rx+= vest or backpack ...)