Friday, September 29th 2023
WARM UP 600m run MOVEMENT/MOBILITY – barbell :30 staggered stance forward fold / side :30 standing quad stretch / side :30 frog stretch 10 90/90 hip switches 5/5 90/90 hip internal rotation lift offs (rear foot) :30 downward dog, walk out calves 10 cossack squats, slow *grab barbell 2x :15 front rack hold + :15 […]
Wednesday, September 27th 2023
WARM UP – 200m Jog 20 American Swings 10 burpees MOVEMENT/MOBILITY – pull up bar, moderate DBs :20 dead hang :20 chin up dead hang 3-5 strict pull ups or 6-10 ring rows :30 deep squat holding onto rig 5/5 single leg RDL into hip airplane (hold rig) *grab PVC Pipe 10 Pass Throughs 10 […]
Tuesday, September 26th 2023
WARM UP – 8x, :20 on, :10 off Tabata Row/Ski, increasing intensity MOVEMENT/MOBILITY – light plates, warm up *grab 2.5/5 lb plates 4/4 shoulder CARs, one arm at a time 8 reverse snow angels 10/10 Lu raises 10 Cuban Press, SLOW :20 plank + :20 side plank / side 10 supermans 20 supine toe touches […]
Monday, September 25th 2023
WARM UP – 2 Rounds 1:00 Bike :30 Wall Sit 6 Jump Squats MOVEMENT/MOBILITY – band :45/:45 Banded Spiderman :30/:30 Samson Lunge 8 Banded Squats (Band around hips facing out, squeeze glutes) 8 Spanish Squats 10 Scorpions PRIMER – barbell -5 Pause Back Squats -8/8 SL Glute Bridges -5 Back Squats STRENGTH E2MOM x 5 […]