Saturday 10-22-16

Warm-up:25min
 

  • Start with an easy mile

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Strength

  • Dan John's Complex E (5x)

Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat

5 reps at each movement 5 times through adding weight.  BTN press likely limiting factor