Friday, September 1st 2023

WARM UP – rower

400m run OR 500m row

3 Rounds

:15 Plank

:15 Side Plank (L)

:15 Tansverse Squeeze

:15 Side Plank (R)

MOVEMENT/MOBILITY – barbell,

:15 low pogo hops

:15 high pogo hops

:15 air squats

:15 squat jumps

:20 spiderman stretch / side

:20 pigeon stretch / side

:20 downward dog

:20 upward dog

*grab barbell

4 clean pulls

4 high pull + turnover

4 front squats

STRENGTH

E3M x 4

6 DB Snatch – building weight every set

6 Zercher Squats

3 High Box jumps – building height

SCALING Box jumps – weighted step ups

METCON

For TIme:

4x

400m Run

7 Squat Cleans (135/95)

*16 Minute Cap

*looking to push the pace here. Run hard and quick single on cleans or small touch and go sets