Wednesday, February 7th 2024

WARM UP – MB 400m run

MOVEMENT/MOBILITY – MB, DB’s, rings/pull up bar

8 single leg MB v-ups + 4 MB v-ups

:30 t-spine opener on MB

:30 spiderman stretch, back knee on MB / side

:30 child’s pose, hands on MB

:20 plank on MB + :15 small plank circles on MB / side

*grab 2 DB’s

10 double DB swings

5 double DB push press

5 double DB hang to overhead, keeping DB’s close to body

:20 dead hang on rings or pull up bar

6 kip swings pull up bar, increasing ROM each rep

4 plank walk outs as far as possible

GET FIT

For Time (18min CAP)

40/32 Cal Row

40 goblet squats @ 50/35

40 Pull-Ups

40/32 Cal Row

40 DB Snatch @ 50/35

40 Box jump overs @ 24/20″

NOTES Encourage a conservative pace on the row and front half of the workout. DB Snatch and Goblet squats should be done in sets no smaller than 10.

ACCESSORY/SKILL

E3M x 4

10 DB bench press @ moderate load

20-40′ HS Walk, 12 Shoulder Taps, :20 HS Hold

:20-:30 L-sit or knee tuck