25 September 2016

Article: Transformation - Realize Your Fitness Goals

Warm-up
Row Technique - 7s Warm-Up
7 strokes - Hips Only
7 - Hips & Arms
7 - 1/2 Legs Only
7 - 1/2 Legs & Hips
7 - 1/2 Legs, Hips & Arms
7 - Legs Only
7 - Legs & Hips
7 - Legs, Hips & Arms

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

Mobility
T-Spine Smash (balls)
Suprapatellar S&F (ball)
PVC Pass-Through & Super Rack

Weightlifting
Clean (3-3-3-3-3 ("Touch and Go"))
Overhead Squat (3 x 6 @ ~65% 1RM)

Metcon
Max Effort 2k Row