12.19.2023

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 –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

CLEAN BAR COMPLEX

Deck Clean – 10×1 – add weight, build for a heavy single

Dead Scoop Shrug (Clean Pulls) – 3×3 – HEAVY, intended to be at or above your 1rm

Seated DB Shoulder Press – 3×6 (sit on a bench or on the floor)

Sorinex Roll Outs – 3×10

Front Squat – 3×3 (moderate weight)

CONDITIONING:

3 Rounds –

400m Run (Sub 25 Cal C2)

10 Push Ups

10 Pull Ups

20 Ab Mat Sit Ups

POST:

STRETCH