MOBILITY
1 Minutes on an Erg Machine
1. Barbell Ankle Stretch: 1Minute
2. Wrist Stretch: 1 Minute
3. Front Squat Hold: 1Minute

ACTIVATION
8 Minutes Straight
1 Minute Row
1 Minute Glute Bridges

1 Minute Row
1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

1 Minute Row
1 Minute Glute Bridge Walkouts

1 Minute Row
1 Minute Medicine Ball Squats (Bear Hug Ball)

MOVEMENT VIDEOS
Barbell Ankle Stretch
https://www.youtube.com/watch?v=U_rLala-hUM
WOD
“Doce”
3 x AMRAP 4, rest 4:
27/21 Cal Row. 21/15 bike
21 Power Cleans
15 Burpee BJO (24″/20″)
Round 1 – 135 / 95 lb
Round 2 – 115 / 85 lb
Round 3 – 95 / 65 lb

Body Armor
3 Giant Sets:
7 Barbell Bench Press
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts
Rest