5.7.2024

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-deck cleans – add weight each set

Clean Pulls – dead, scoop, shrug – 3×3

Front Squats – 3×3

Bulgarian Split Squat – 3×5 ea side

Sorinex Roll Outs – 3×10

Banded Shoulder Rotators – 3×8 ea side (3lb Crossover Symmetry band).

CONDITIONING:

3 Rounds –

20 Cal C2

10 Push Ups

15 Air Squats

20 Ab Mat Sit Ups

POST:

STRETCH