10/06 – Boston Celtics

WARM-UP – 

10:00 AMRAP 

• 2x15mShuttle Run 
• 10 Glute Bridges 
• 4 Broad Jump land then Vertical Jump 
• 5 Hang Muscle Cleans (empty bar) 
• 5 Front Squats (empty bar) 
• 5 Power Cleans (empty bar) 

STRENGTH – 

3 sets: 

• 10 Front Squat (60-65%) 
• 2 Standing Box Jumps (read coaches brief) 

       -rest 2:00 between sets- 

WORKOUT PREP – 

3 sets: 

• 2 Power Cleans (build in weight) 
• 1x15m Shuttle Run (build in pace) 

WORKOUT – Boston Celtics 

Freedom (RX’d) 22min

10 Rounds 

• 1 Power Clean (93\61) 
• 4x15m Shuttle Run @ 7.5m increments 

COOL DOWN/MOBILITY – 

• 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 
• 2×10 Open Book (clam shells)
• 2×10 Reverse Leg Raises 
• 2x :45 Ring Tricep Stretch