Tuesday

December 27, 2017 Kendra

Warm up:
DROMS
Group Warm Up

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)

Barbell Warm Up:
w/ PVC Pipe or Barbell
Burgener Warm Up

Strength:
TNG Snatch (Squat)
5×5 @ 135/95 (Scale as needed)

Metcon:
Open 15.4
8 min AMRAP
Handstand push ups
Cleans 185/125

Rep Scheme for 15.4
3 – 3
6 – 3
9 – 3
12 – 6
15 – 6
18 – 6
21 – 9
24 – 9
27 – 9…

Core:
Heavy Tabata Russian Twist with Plate