Alternative Athletics: Macklen Moore

Warm Up:
​5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.

Then

4 rounds
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
 
WOD
This is a Test.  Record your score you will see this workout again.  If the weights and movements are attainable, go for it!
​
Macklen Moore
7 Rounds
12 Thruster @ 75 / 55 #
17 Pushups
20 Situps

Scores uncontested

Cool Down:
3 Rounds
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.

15 Minutes
6 Lunges
5 Hollow Rocks
5 V Ups