FRIDAY 3-11-16

Warm-up:15min

  • 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

10 right travelling ape
10 forward beast
10 left travelling ape
10 backward beast

Weightlifting

  • All: Dan John's Complex A (x5)

Barbell Row  x 8
P. Clean  x 8
Front squat  x 8
Military press  x 8
Back squat  x 8
Good mornings  x 8

If you are generally in "Form" do Hang-Power Cleans