9.9.2021

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 (ALSO READ CONDITIONING COMPONENT)

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

Man Makers – 5×3 (55/45/35/25) DB Load

SA KB Snatches – 3×10 each arm

Front Squat – 5×5

Goblet Hold Lateral Lunges – 3×3 each way

OHS – 5×3 (PVC/45/65/95) – focus on full range of motion!

Sorinex Cart Roll Out – 50 total

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