31 December 2015

Article: Advice from the Pros

Warm-up
500 m Row

Mobility
Banded OH Distraction
Banded Hip Extension
Banded Ankle Distraction

Weightlifting
Snatch Balance (3-3-3-3-3)

Metcon
15 Thrusters (115/80#)
5 Suicide Runs (length / 4)
12 Thrusters (115/80#)
4 Suicide Runs (length / 4)
9 Thrusters (115/80#)
3 Suicide Runs (length / 4)

7 min Active REST
(Bars & Wts away, Row / Bike 500/1000m)

15-12-9
Ketllebell Swings (70/53# -- "Heavy")
Shoot-Throughs