8.14.2023

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

Standing Press – 3×5

DB Load RDL – both hands, single leg – 3×5 ea leg

Strict Pull Ups – 3xME

CONDITIONING:

21-15-9 of

Pull Up

HR Push Up

Cal Ski/Bike/Row

…then…

100 Ab Mat Sit Ups

POST:

STRETCH