5 June 2016

Tasty Buffalo Chicken Bites

Tasty Buffalo Chicken Bites

Article: 12 Signs You Need to Eat More Protein

Warm-up
Double Under Practice
- 100 or 2 min practice

Med Ball Clean - Technique Progression
1. Deadlift (focus on good setup)
2. Deadlift Shrug (focus on fast extension and shrug with no arm bend)
3. Front Squat (focus on depth of the catch)
4. Shrug and Drop Under (focus on shrug and beating the ball down, catching low and tight)
5. Full Medicine Ball Clean

Mobility
Banded Bully (Shoulder)
Banded Pigeon
Calf S&F (kettlebell)

Metcon
21-15-9
Dips
Box Jump (24/20")
Med Ball Clean (20/14#)

*** Rest 5 mins ***

Alternating Tabata (8 rounds / 4 each):
Double-Unders
Wall Ball (20/14#)

- 20 seconds work / 10 seconds rest