• 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 hold)

    then

    A1 TGU x 3/side @ tough weight x 3 sets
    A2 Weighted Back Ext. x 8-10×3 @ 4XX4
    A3 Seated High Box jump (un loaded before the jump)
    +
    4 minute amrap
    50’ farmers walk
    1 rope climb

    ~rest 2 minutes

    4 minute amrap
    4 HPC, 95/65
    8 ring push ups

    ~rest 2 minutes

    4 minute amrp
    50’ reverse sled drag
    8 DB power Snatch; 50/35# (4/side)

    ~rest 2 minutes

    4 minute am rap
    4 DB strict press – choose weight
    12 no push up burpee box jumps, 20/15″

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