9-8-2022

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

2 position Clean – 8×2 – add weight each set

Clean Grip Barbell Shrug – 3×6

Standing Press – 3×6

Dips – 3×10

Sorinex Push Up+Pike – 3×5 – slow and steady

Conditioning:

7m AMRAP –

7 KB Snatches – per arm

7 Burpees

7 T2B

POST:

Stretch