6.28.2022

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

WARM UP WOD:

3 Rounds – not for time –

12 Cal Bike

3-way shoulder – 5 reps

5 Standing Press (45/35)

STRENGTH:

CLEAN BAR COMPLEX

Hang Power Clean – 5×3 – add weight each set

Clean Grip Barbell Shrug – 3×6

Front Squat – 3×5

Dips – 3×10

Sorinex Cart Roll Out – 3×10

Conditioning:

12m AMRAP –

JOG – Short Loop

15 KBS

5 Burpees

POST:

Stretch