22 September OHP/Jackie

15 yard down and back

Jog

High Knees

Heel Kicks

Lateral Shuffle

Carioca

Back Pedal

Lunge & Twist (Just down, walk back)

10 Count

Neck Rotations

Windmills

Pec Swings

Shoulder Stretch

Tricep Stretch

Calf Stretch

Hip Flexor Stretch

Butterfly Stretch

Hamstring Stretch

Low Back Stretch

Piriformis

Quadriceps Stretch

Skorpions

Crunches

V-Ups

Push Ups

Perfrom OHP at following reps and percentage of 1RM

5X 40%

5X 50%

3X 60%

5X 65%

5X 75%

5+ X 85%

Jackie

For Time

• 1000 meter row
• 50X 45# Thruster
• 30X Pull Ups