12.28.2021

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 Thruster – 3 x 6 (slow and steady)

Barbell RDL – 3×8 (keep it light)

KBS – 3×15

Goblet Squat – 3×5 w/ 1s pause in the hole

2-Position Clean – 6×2

Arnold Press – 3×8

Supinated Grip Bent Over Row – 3×8

Sorinex Cart Roll Out – 30 total

Conditioning:

Easy Bike or Row for 10m

OR

Balance and Mobility Work