8.1.2023

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:

3 Rounds –

10 Cal Ski

5 Standing Press (45 lb barbell)

5 RDL’s

5 Muscle Snatch (Hang Position)

STRENGTH:

CLEAN BAR COMPLEX

Deck Cleans – 8-10 x 1 – build up to a max effort for the day

Front Squat – 3×3

Toes 2 Bar (Strict) – 3×10

Dips – 3×10

CONDITIONING:

RUN SHORT LAP … then complete

21-15-9 of

Wall Ball

Ball Slams

Ab Mat Sit Up

Run SHORT LAP