9.24.19

PVC/Foam Roll

Spiderman Lunges – Hip/Ankle Mobility

Slam Ball Overhead Extension

BARBELL CLEAN COMPLEX:

RDL – High Pull – Pocket Clean – Front Squat – Behind Neck Press

STRENGTH:

Deck Clean –

8×2 – working to a heavy DOUBLE for the day

DB Push Press –

3×8-10

DB load SL RDL – 

3×6 each leg

Conditioning:

10m on an ERG (bike, Ski or row) – total distance is the measure