Friday, March 17th 2023

WARM UP

3:00 easy bike

MOBILITY

1:00 couch stretch

1:00 seated v-sit

1:00 banded lat stretch

1:00 banded OH tricep stretch

1:00 side lying t-spine rotation

1:00 calf stretch on Wall

MOVEMENT

2x

5/5 Weighted Cossack squats

100′ Double DB OH carry @ light

PRIMER

2x

5 box jumps

10 tibialis raises

10 barbell goodmornings

STRENGTH

E2M x 5

3 Deadstop Sumo Deadlifts

3 High Box Jumps (build here)

*build to an RPE 8.5 out of 10 on Deadlifts

GET FIT

For Time:

50 Wall Balls

12 Bar Facing Burpees

40 Box Jump Overs

12 Bar Facing Burpees

30 Shoulder to OH (135/95)

12 Bar Facing Burpees

*15 Minute Cap