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MONDAY 12.11.2017

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STRONG
MOBILITY
Foam Roll Legs
3-5 Minutes on the foam roller
Thoracic Mobility on foam roller
Front Rack Tricep rolling
STRENGTH
Front Squat
100 Front Squats

Choose a percentage of your bodyweight
100%
75%
66%
55%
33%
and complete all 100 reps with that weight
METCON-BURN
CONNECTIVITY
100 Ab Mat Sit Ups
EMOM 3 Burpees
Hollow Body Holds
8 rounds of 0:20/0:10
METCON
21-15-9 of:
Power Cleans 135/95
Shoulder to Overhead 135/95
Dips