Warm Up
Couch stretch 1 minute a side
Elevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Elevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Accessory
Nordics
4x8
4x8
Metcon
5 rounds
400 meter run
10 power cleans 185#/125# or @60% of 1 rm clean
400 meter run
10 power cleans 185#/125# or @60% of 1 rm clean