12.7.2021

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 – 3×6

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

Dead Lift – 5×5 (Trap Bar or Barbell)

3-Way Shoulder – 3×8 (up+down = 1)

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

Face Pulls – 4×10

Box Squat – 5×5 (cross load w/ 1-2 set warm up)

100lb Shoulder Dumps – 10 total

Conditioning:

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