9.28.2021

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 Step Back Lunge/SA Press – 3×5 each arm

DB Single Leg RDL – both hands hold a DB – 3×5 each leg

GHD – 3×6-8

Face Pulls – 3×12

Plank Banded Pulls – 3×6 ea arm

Hang Power Snatch – 8×2 – add weight each set

Body Rows – 3×10

Conditioning:

Mix in 2x – 25 cal Ride/Row/Ski or 400m Run