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GPP 10/31

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Active Recovery/Pre-Game

3min Bike or Row: min 1 lite, min 2 moderate, min 3 moderate+

3 Rounds of:
3 Slow Wall Squats
3 Walkouts
3 Russian Babymakers

3min lite Bike

3 Rounds of:
300m Row
5 Strict Pull Ups
10 Push Ups
15 Air Squats
10 Single Arm Dumbbell Clean /Jerk (lite, 5 right & 5 left)
10 Empty Barbell Overhead Squats

3min lite Bike

3 Rounds of:

4 Scap Retractions
8 Superman Rocks
16 Overhead Circles (8 right, 8 left)