Friday
Warm up:
DROMS
500m Row
5x Walkout on Hands
Down & Back External Hip Rotation
Down & Back Internal Hip Rotation
Down & Back Lunge and Twist
Down & Back Bear Crawl
Down Jump and Catch in Squat
Back Hug Knee and Step
10x PVC Pipe Pass Thrus
10x OHS
Mobility:
Hip Mobility
Squat with Band – https://youtu.be/tKQ8VpcDpkg (Each Leg)
Hamstring Drive Down – https://youtu.be/NgLd2um7Juw (Each Leg)
Hamstring Mash – https://youtu.be/K-wqmt0A7Bw (Each Leg)
3 Rounds of the Following: (PVC or Bar)
3x Deadlifts
3x Hang Power Clean
3x Front Squat
3x Push Press
3x OHS
Strength:
1 Rep Max Front Squats
6-4-2-1-1-1
(Start about 40-50%)
Metcon:
10 min EMOM
125m Row
6 Deadlift 225/155
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