9.14.2021

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)

Bulgarian Split Squat – 3×5 ea leg

KBS – 3×15

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

RDL Balance 3-way foot tap (w/ band) – 3x around ea leg

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

POST:

Balance and Mobility Work