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A New Day

IMG_2941

Lily had to take a selfie with Gia right before her heat.

Warm-up:
3 minutes of row, run or AD
+
3 Min of Mobility
ankles/hips/shoulder
+
5 Min
10 single leg DeadLift
10 Pass Throughs
10 O/H Squat
3 Broad Jump
10 Wall Squat

Strength:
Every 90 sec for 16 min
3 Power Snatch (tap and go)
then…
Every 2 min for 10 min
3 O/H Squat
-work to a peak.

Conditioning:
4 rds
15 PushPress (115/75)
10 Burpee Box Over

November 12, 2015 | News | 0

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