Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Hamstring + Thoracic Stretch x 10 reps per side
Thoracic Spine Isometric Holds
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Arm Kettlebell Overhead Squats (or Thrusters) x 10 per arm
A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
B.
Three rounds for time of:
Run 400 Meters
15 Goblet Squats
Compare results to July 10, 2018.