Monday, August 21st 2023

WARM UP – bike

EMOM x 2

-:45 bike

EMOM x 2

-:30 moderate bike + 8-12 air squats

MOVEMENT/MOBILITY – MB, pull up bar

*grab MB

:45 t-spine opener on MB

10 MB floor press, squeeze arms together

10 MB situps

10 MB v-ups

10 MB squats

10 MB OH press

10 MB thrusters

PRIMER – WB

2x

6 WB

6 Bodyweight Lunge

*grab barbell

-5 Clean Pulls

-5 High Clean Turnovers

-5 Front Squats

-5 Tall Cleans

OLY COMPLEX

Every :90 Minutes x 6 Sets

*From Floor

1 Squat Clean

1 Front Squat

4 Front Rack Lunges

GET FIT

AMRAP 14

-21 Wallballs (20/14)

-14/11 Cal Bike

-7 Power Snatch (95/65)