Warm-up
2 rounds:
5 – banded squat therapy
10 – hip hinge
10 – hip hinge
Then 5 min double under practice
Hip Hinge: https:
//www.youtube.com/watch?v=gwN_nXKVXXI
Strength
Back Squat: 5X5
complete @70-80% with a 200m run Between sets
*To the second church drive way
Metcon
“Santora”
3 Rounds of 1-Minute AMRAPs of each movement:
Squat Clean 155/110
20′ Shuttle Sprint
Deadlift 245/175
Burpees
Jerk 155/110
Rest
20′ Shuttle Sprint
Deadlift 245/175
Burpees
Jerk 155/110
Rest
In honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010
To learn more about Santora click here