Hip Opening Sequence- https://www.youtube.com/watch?
Ankle CAR’s- https://www.youtube.com/watch?
Lizard Walk- 50’
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A. Hang Power Clean + Power Clean, 4 sets, rest 2 min : 89, 111, 133, 133 (used the kg plates)
B1. Back Squat @ 31X1, 4 x 3 reps, rest 30 sec: 155, 175, 175, 175 (was hoping to use 185)
B2. DB Elbowing Row @ 20X2, 4 x 10/arm, rest 60 sec: 30, 40, 40, 40 (last set moderate to tough)
C1. Pistol on a Box Progression, 4 x 5/side, rest 20 sec: felt better
C2. American Hip Thrusts w/ barbell @ 20X2, 4 x 10, rest 60 sec **heavy: 89lbs (used kg plates) tough
D. FLR on Rings, 4 x 45 sec, rest 90 sec **add weight to back if possible: 45, 45, 40, 30 (abs werent having it)
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Sled Push- 4 x 12 sec MAX EFFORT, rest 2 min **moderate load but should still be able to sprint without slowing down much: 45kg was fun
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