032317

Single Modality Get Down (SMGD)
3 Rounds
1a.  3 #135 Front Squat Warm Ups
1b.  00:45 Shoulder Bridge
1c.  Front Rack, Trap and Shoulder Gentle Mobility

Front Squat #185*3, 205*3
185*5, 225*3, 245*1
185*5, 225*3, 245*1
185*5, 225*3, 245*1

13 total sets - SMGD

Standing Quad Stretch

031917

Moderate Intensity Snow Shoe *1.5 miles (start & stop at leisure)

032017

Conditioning:
1000m Row
1.  04:26
2.  04:08
3.  03:47:8

Foundations:
01:30 Runner's Stretch
01:30 Hollow Hold
01:30 Elbow Grab

01:30 #5 Russian Twist
01:30 Shoulder Bridge
01:30 Supine Rotation

01:30 Hollow Neck Bridge (1 reset)
01:30 Rest
01:30 Neck Bridge

031817

12 Min EMOM
1a. 10 Bulgarian Squats
1b. Hollow Hold
1c. Russian Twist
1d.  Rest/ Off

12 Min EMOM
2a. 7 Physioball Bulgarian Squats (R)
2b. 5 #40 DB Snatch (L)
2c. 5 #50 DB Push Press (R)
2d. 7 Physioball Bulgarian Squats (L)
2e. 5 #40 DB Snatch (R)
2f. 5 #50 DB Push Press (L)

9 Min EMOM
Clean Pull - > Ladder
#135
185*3 (cp)
205
225
245 *3 (dl)
225
205 *3 (cp)
185
135

3a. Incline Czeck Row #20*15
3b.  Roll Calves (Achilles)

Stretch

031017

Warm Ups.
Runner's Stretch
Straddle Stretch
Bridges
Wrist Mobility

Front Squat #205*3, #225*3*3
W-Bar Curls 40*10, 50*10, 60*10, 70*10, 80*10
Muscle Snatch #95 *5*3

030917

Pinches
Arm Circles
Roll Calves

Ring Hinge Row *6*3
High Ring Row *6*3 (Twisting)
Smith BN Pull Ups *6*3 (scaled)
False Grip Ring Row *6*3

030717

Push
OHP #115*5, #135*5*5
Trunk Rotation *15*2
DB Side Bends #65*15*2
Dips *10*3
Rope Push Downs X*20*3