The Milk Was A Bad Choice ...

December 25, 2013



Ball Glute/hip smash,  Banded Hanstring extension and hip opener



Eccentric Rack Pulls (pull from just below the knee from rack or plates)
*focus on lowering the weight as slowing as possible, TnG, and keeping a nuetral spine
*Peform in partners, one deadlifts while partner holds PVC on back to ensure neutral spine
4 sets of 10 (slow/light) reps

10 min AMRAP

3 Shoulder to Overhead  (135/95)
6 Hang Power Cleans
9 Deadlifts
12 Abmat Butterfly Situps

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