Joey your pants are almost as long as Billman's shorts.
ACTIVATION
2 Round:
200 Meter Light Jog
200 Meter Light Row or 10 Calorie Bike
5 Spiderman and Reach, each leg (Video)
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Steadily build to your power clean weight for the workout, followed by…
1 Round:
Run 200 Meters
1 Round of “The Chief”
(3 Power Cleans / 6 Pushups / 9 Air Squats)
"WARPATH"
For Time:
800 Meter Run, 6 Rounds of “The Chief”
400 Meter Run, 4 Rounds of “The Chief”
200 Meter Run, 2 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans, 6 Pushups, 9 Air Squats
Rx – 135/95
If we are not running today, complete calories on the rower.
Males – 60/40/20 Calories
Females – 45/30/15 Calories
MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Medball Thoracic Opener – 2 Sets of 1:00 (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)