Saturday, October 14th 2023

WARM UP

TABATA (:20 on, :10 off, 8 rounds)

-Choice b/t jump squats or burpees. Can switch each round

MOVEMENT/MOBILITY – band, wall, pull up bar

*heavy band

:45 banded psoas distraction / side

:45 banded hip distraction / side

:30 banded pigeon / side

:45 band assisted deep squat

:45 half kneeling banded lat stretch / side

*grab barbell

:30 back rack elbow punches

10 high pull turnovers

10 front squats

*light weight on bar (75, 55)

5 tall squat cleans

METCON

10x (35min CAP)

3 Hang Squat Cleans @ 155/105

3 Front Squats

9 Lateral Burpee over bar

12/9 Cal Machine of Choice

NOTES This is a very easy workout to start very fast. Encourage athletes to hold back for first few rounds. Barbell should be a weight athletes can perform 3+3 without dropping the bar