07.29.18

Warmup
PVC Reaction Game X 6 min
Mobility
Forearm Release with Lacrosse Ball – 1 min/side (30 sec on flexor, 30 sec on extensor)
15 Lunging Cat Cow/side
Achilles Stretch 30 sec/side
Soleus Stretch 30 sec/side
10 Leg Kicks/side (forward to behind)
Skill
Review the movements in the metcon. Focus on quick drop into the Squat Clean to avoid curling the dumbbells during each rep.
Metcon
“Helton”
Three rounds for time
800m Run
30 Dumbbell Squat Cleans
30 Burpees
P – 50/35 L – 35/25
F – 25/15 DB Power Cleans