TUESDAY 9-29-15


  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea


Form:5x8 (work on Rack/elbows and "pop")

Consistency: 5x5 heavy

Intensity: 5x3 From the floor soul crushing heavy

  • All: Thruster


  • 100y Prowler push (+140/90) (5 Rounds for time)