Tuesday, November 1, 2016

Kit 161101

WARMUP (15)
3 Minutes Bike

Glute Engagement
2 Sets
20 Clam Shells
20 Sidelying Raises
20 Donkey Kicks
20 Glute Bridges


MOVEMENT PREP (10)
Ankle Stretch w/ Plate
T-Spine Activation Drill Against Wall
Squats with Plate
Lying Plate Raise


STRENGTH (20)
Every Minute For 4 Minutes 
3 Kipping Pull-ups

Every 2 Minutes For 8 Minutes (4 Sets)
Work on Barbell Path

1 Clean Deadlift +
1 Clean Pull

Rest 30″
1 Clean Deadlift to Power Position +
1 Mid-Thigh Squat Clean +
1 Jerk


CONDITIONING (10)
Challenge WOD

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