12.17.2024

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

2 Position Clean – 8×2 add weight each set

Barbell Shrugs – 3×10

Body Rows – 3×10

Land Mine Thrusters – 3×6

Dips – 3×8

CONDITIONING:

3 Rounds –

400m Run (Sub 25 Cal C2)

10 Wall Ball Shots

10 T2B

10 KBS

POST:

STRETCH