Monday, March 6th 2023

Deload from lifting after the Open, will start some raw strength focused cycles next week.

WARM UP

400m Jog or 2:00 easy machine

MOBILITY

1:00 side lying t-spine rotation

1:00 goblet SQ hold

1:00 Box Pigeon

MOVEMENT

10x DB OH walking lunges – light

10/10x cossack squats

PRIMER

2x

14 Plank shoulder taps

7 wall squats

SKILLS

EMOM x 10 (Alt)

-50′ OH DBL DB Carry or 25′ HS Walk

-10 Pistols

GET FIT

For Time

16 DB Step Ups@ 50/35s

200m Run

30 Wall Balls

200m Run

24 DB Step Ups

200m Run

40 Wall Balls

200m Run

16min CAP