bonnieBonnie K.

1. Mobilizations for August:

a. "Super front rack mobilization" b. "Triple bully" c. "Glute smash and floss" d. "Olympic wall squat"

After instruction, two minutes/side/mobilization. Have fun! (20 min)

2. Warm-up F: four rounds w/ empty barbell of deadlift x 3, power clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3 (5 min)

3. "Duracell (sic) Bunny" 10-9-8-7-6-5-4-3-2-1 reps for time of Bench press Power clean Double-unders x 5

Competitors and CrossFitters: body weight bench press, 75% body weight power clean

Novices: 4 x 10 bench press, 10 x 3 power cleans, going up in weight in small increments each set, resting 30-60 sec between efforts. Then practice double-unders for 5 minutes.

Have fun!