7.11.2024

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 – 2 Position Clean (Deck & Hang) – 8×2 – Add Weight each set (1 Deck+1 Hang = the 2 reps)

Clean Grip Pulls – 3 × 3, on the 3rd rep, straight into 8 SHRUGS

Body Rows – 3×6 w/ 1s pause at the top. GO SLOW!

Land Mine Thrusters – 3×8

Face Pulls – 3×8

CONDITIONING:

3 Rounds –

400m Run (Sub 25 Cal C2)

10 Push Ups

10 Ab Mat Sit Ups

10 KBS

POST:

STRETCH