WORKOUT OF THE DAY:
MOVEMENT PREP:
A. Foam t-spine and quads, 3:00 calf bonesaw, 30s/side lax ball hip flexors & TFL, 1:00/side B. 4 Tabata rounds: step ups or box jumps C. banded hip star, 3 rounds D. easy jog d&b x2 lateral shuffle d&b high knees d&b butt kicks d&b hurdle steps d&b over the fence/under the fence d&b high skips d&b skips for distance d&b karaoke d&b
STRENGTH:
Hang Clean 5-5-3-3-3-1-1 increasing weight each set
CONDITIONING:
4 rounds for time: 16 box jumps 8 hang power cleans (135/95)