5.30.2024

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

Clean – Deck Cleans – 8×1 – build to a heavy single

Clean Grip Pulls (dead, scoop shrug) – 3×3 @ your finishing weight

Jerk Press – 3×5 (Barbell or DB)

Land Mine Thrusters – 3×8

Rotator Cuff – 3×8 ea shoulder

CONDITIONING:

3 Rounds –

400m Run (Sub 25 Cal C2)

10 Push Ups

10 Pull Ups

10 Warrior Sit Ups

POST:

STRETCH