5.11.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Strength:

Land Mine Thruster – 3 x 6-8 (slow and steady)

Land Mine Step Back Lunge w/ press – 3×3 ea side

KBS – 3×15

Goblet Squat – 3×5 w/ 1s pause in the hole

Front Squat – 5×5 (cross load or increase – your choice)

Barbell Load RDL – 3×5 – put weight on the bar – good posture, slow and steady.

Sorinex Cart Roll Out – 30 total

Sorinex Hamstring Curls – 30 Total

Conditioning:

Easy Bike or Row for 10m

OR

Balance and Mobility Work