23 December 2015

Article: Sport Supplements or Fast Food for Recovery?

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

Mobility
T-spine / Trap smash
Hamstring Smash and Floss
Tricep smash

Metcon
12 "Days" of Christmas ...
1. Bar Muscle-up
2. Strict Pull-ups
3. High Hang Cleans (95/65#)
4. Burpees over the Bar
5. Wall Balls (20/14#)
6. Box Jumps (24/20#)
7. Front Squat (95/65#)
8. Sit-ups
9. Shoulder to Overhead (95/65#)
10. Ball Slams (30/20#)
11. Kettlebell Swings (70/53#)
12. Power Snatch (95/65#)