Monday 11/4/13

21 Day Sugar Detox starts 11/6, see Nutrition tab for details.

Warm Up
500 m row (concentrate on good form not speed)
resistant band stretches for shoulder mobility/foam roll lats/wrist flex
resistant band stretches for hip mobility (front and reverse band) 1 min stretch per leg front and back
couch stretch against wall with ab mat (do this after you stretch hip flexors with bands)

Strength  Back Squat
3X3 70% 80% 90%
90% 1RM

WOD  23 min EMOM
5 Thrusters – 1 thru 7 min
Rest on min 8
5 Power Snatch – 9 thru 15 min
Rest on min 16
5 Power Cleans – 17 thru 23 min

adjust weight during rest cycle

100 BP Challenge Day 4