Dec 23 2014

Warm-up

Dynamic lengths

Mobility

Banded glute activation
Pre-squat hip openers
Thoracic opener / activation

Weightlifting

Front Squat (Every 2 min x 8 sets)

6 @ 60%
4 @ 70%
2 @ 75%
2 @ 80%
1 @ 85-90%
1 @ 90-95%
1 @ 95-100%
1 @ 100%+

Metcon

Quarter Gone Bad (AMRAP – Reps)

Five rounds for total reps of:

15s AMRAP Thrusters (135/95lbs)
Rest 45 Seconds
15s AMRAP Weighted pull-up (45/25lb)
Rest 45 Seconds
15s AMRAP Burpees
Rest 45 seconds