10.26.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

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

3-Way Shoulder – 3×8 (up+down = 1)

Banded Pull Aparts – 4×10 (alternate supinated and pronated grip)

2 Position Cleans – 8×3 – add weight each set

Turkish Get Ups – 20 Total Get Ups – done as you see fit

Conditioning:

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