• Performance-4.25.17

    3 minutes of z1 work + 7-9 minutes of mobility / activation work *ankles, hips, t-spine, shoulders, lats *foam roll lats *lacrosse ball scap *lacrosse ball pec *foam roll hamstring down to calves *side lying db ext. rot. x 10/side *half kneeling bottoms up press *single leg RDL x 10/side *single leg balance (scale or

  • Performance- 4.21.17

    A Front Squat; work up to a tough triple in 8 minutes B1 Chest supported Row @ 5XX3 x 4 reps x 3 sets, rest 20 sec. B2 Single arm OH carry x 30’ per side x 3 sets, rest 40 sec. + For time: 1500m row 30 thrusters, 95/65 1000k row 20 thrusters, 95/65

  • Performance-4.19.17

    A1 Double DB single leg RDL x 5/side x 3 A2 DB reverse lunge slide x 5/side x 3 A3 TGU x 5/side x 3 + minute 0 – 12:00 1 mile run TT minute 12:00 -20:00 10 pull ups 10 ball slams 10 box jumps