5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
5 bare bar Bench Press to warm up the elbows and chest
5 bare bar shoulder press front and back warm up the shoulders
10 Air Squats to warm up the hips and knees
This is a Test. Record your score you will see this workout again. If the weights and movements are attainable, go for it!
12 Thruster @ 75 / 55 #
1 minute Yoga - Cobra Position
These 4 Low Back and Hamstring stretches
15 Reps on the Reverse Hyper @ 25% Back Squat
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
5 Hollow Rocks
5 V Ups
808 4th Ave N