12.14.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

Strength –

SA KBS Snatch – 5×5 each arm

Wall Walks – 3×3

Dips – 3×12

Weighted Pull Ups (OR STRICT PULL UPS/banded pull ups) – 5 x 5 then 3×3

Barbell Shrugs – 3×6-8

Sorinex Cart Hamstring Tucks – 30 total

Arnold Press – 3×8

Face Pulls – 4×8

Conditioning:

1 Farmer’s Carry (short loop)

POST:

Balance and Mobility Work