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
Bar GYM 