Warm-up:
Tabata Pass throughs
Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Elbow in high band, contract 5s / relax 10s (2:00 each)
2. Double Pain balls on thoracic spine (4:00)
3. Banded wrist on floor (2:00 each)
Front Squats; 12,5,5,5 rep max weight.
Workout:
"The Bear"
Every min for 20:00
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
Choose your Dumbbells wisely.
