6.20.2023

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

Warm Up WOD:

2-4-6-8-10

Body Row

Push Up

STRENGTH:

CLEAN BAR COMPLEX

CLEAN – 8 efforts – add weight each rep

Clean Grip Shrugs – 3×6

Hang Clean – 3×3

Sorinex Cart Roll Out

CONDITIONING:

21-15-9

Cal Ski, Row or Bike

Ball Slams

Step Back Lunges (per side)