10.5.2021

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 (slow and steady)

Barbell RDL – 3×8 – load weight (light)

SA KBS – 3×20 (switch every 5 reps)

Renegade Row – 3×5 each Arm (focus on posture!)

Dead Lift – 5×5 (cross load w/ 2-3 warm up sets)

Arnold Press – 3×8

Sorinex Cart Roll Out – 30 total

Conditioning:

2 x – 25 cal BIKE/SKI/ROW or 400m Run

POST:

Balance and Mobility Work