2.6.13.

mobility: warm-up: 3x 20 Bulgarian Split Squats 20 Double-Unders 3-5 HSPU Strength: 5×1 Strict Press + Plank Complex amrap 8mins 50 air squats 30 double unders 20 push-ups

11-19-12

Mobility: Warm-up: A.3x 8 Squat Therapy 4 Shoot Thru’s B. 3x 35x Jump Rope (singles/running/double unders) Strict Press (8/5/2) Strength: 5×2 Strict Press WOD: Partner WOD 5x 60secs Jump Rope amrap wallball shots

9-24-12

Mobility: Warm-up: 2x 15-20 jane fonda hip complex 60sec plank complex 2x 30 Hip Bridges (10x 2legs,20x single legs) 20 MB sit-ups Strength: Build up to Heavy 1rep Strict Press 3-10 Strict Pull-ups wod: 3x 15 Hang Power Clean + Pushpress (95#-115#) 15 Toes 2 Bar