Wednesday, December 13th 2023

WARM UP

2x

5 Shuttlle Runs

10 reverse lunges

10 push ups

MOVEMENT/MOBILITY – KB, barbell

20 lateral line hops

20 forward to back line hops

10/10 single leg lateral line hops

10/10 single leg forward to back line hops

*grab moderate band

:30 overhead banded tricep stretch / side

:45 half kneeling banded lat stretch on rig / side

:45 banded chest stretch on rig / side

:45 spanish squat iso hold

12 spanish squats

1:00 banded Spiderman on rig

:20 HS hold

:30 scorpion flow

:10 wall facing HS hold at 45 degrees, pike position

:10 wall facing HS hold as close to wall as possible

*grab DB

100′ OH DB carry / side

8/8 single DB snatches

METCON

5x (24 min CAP)

5 Wall Walks

10 Single arm devil press @ 50/35

5/5 Single arm OH DB lunge

10 Shuttle runs

*No rest b/t

ACCESSORY

3 Sets

10 Barbell Bent Over Rows

12 DB Overhead Tricep Extensions