7-12-16

Pre-Hab/Warm up

2 rounds 

10 Band lateral raises-on each side

1 lap lateral band walking -on each side 

10 Scapular retraction on rings https://youtu.be/CH5J7ge0UGY

Skill:

MU

10 x 2 

S/S

C2B pull up or MU practice 

3 x ME w/ 3min rest between sets 

WOD: 2RFT - 2min at each 

Row - cal

Burpee - 6in target 

Hang power clean 135/95

Rest 

Running Drills:

https://youtu.be/9R-3UT1Vd9o

4 x 50ft Hop and lean(let your heals kiss the ground, slight lean but don't break at waist)

4 x 25ft Skip and pull on each leg - use hamstring, foot underneath butt, ankle relaxed

Run 600m for time ME

rest 5min

3 x 600m - 3min rest between splits, hold splits at 80% of todays ME 600m time

-Work on your pull and lean-