2/20/2018

A1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds 
A2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds 
B1. Scapular Step Up; 10-12/side (slow and controlled) x 3 sets; rest 1min
B2. Table Top Plank Hold; 30 seconds x 3 sets; rest 1min
C1. Foam Roll/Smash Hamstring; 45 sec/side x 3 sets; rest 20 seconds 
C2. PNF Hamstring Stretch; 12-15 pulses per leg x 3 sets; rest 30 seconds 
D1. 90/90 Elevated w Reach; 8-10 reaches x 3 sets; rest 30 seconds 
D2. Deck Squats; 10 reps w hold in bottom x 3 sets; rest 60 seconds 
+
(all technique focused, adjust reps as needed to not over do this) 
12min EMOM: 
Min 1: 4 DB Hang Squat Cleans @ 35# 
Min 2: 4 Muscle Ups (ring and bars - switch each round) 
Min 3: 4 DB Burpee Box Step Overs 
Min 4: 8 S HSPUs 
+
12min EMOM: 
Min 1: 10 DB Snatch w New Standard 
Min 2: 8 C2B 
MIn 3: 3 DB Devils Press 
Min 4: 9 K HSPUs 
+
30min Easy Assault Bike @ 120 BPM HR

Did it all, no issues today. The positioning on the kHSPU felt great, and I went UB on everything I could