8.26.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

4×10 Reps of each:

Green Band Good Mornings

Plank Pulls w/ Bands – on the rig (5 each arm)

Face Pulls

Mix in assisted spiderman banded stretch between each round

STRENGTH (also read CONDITIONING):

Seated DB Shoulder Press – 3×6

Dips – 3×10

GHD – 3x 6-8

TTB – 4×10-12 (strict)

Sorinex Push Up/Pike – 5 x 5 slow and deliberate

Flying Squirrel – 5×2 (up and down 2x) – sub strict pull ups

Conditioning:
AT ANY POINT DURING THE LFITING:
RUN 400m 2x or…
Bike 25 Cals 2x or…
Ski 25 Cals 2x or…
Farmer’s Carry around the circle 2x