Friday

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18.1 or

A. Mobility

3 minutes upper leg foam roll (per side)

3 minute couch stretch (per side)

2 minutes thoracic (upper back)  foam roll

20 trap smash with lacrosse ball (per side)

2 minute hip flexor smash LB (per side)

3 minute straddle stretch 

B.  EMOM 16

1. 30s Hollow

2. 30s Arch

3. 6 DB Power Clean + Jerk (practice, 3 per arm)

4. 14/12 Cal Row