Workout of the day

WARM UP Jog Around Building 10 Pushups 10 Step Ups Jog Around Building Movement/Mobility :30 pigeon / side 5/5 curtsy lunges 10 SLOW air squats w/ arms overhead :30 child’s pose *grab 1 DBs 5 strict Press :20 OH hold 5 Strict Press *repeat other arm 10/10 single leg glute bridges 5/5 T-Spine Rotations *set […]

WARM UP bike, barbell 15/12 cal bike then 15 burpees OR 20 empty barbell thrusters then 3 Rope Ground to standings MOVEMENT/MOBILITY – barbell 25′ walking lunge w/ twist 25′ reverse lunge w/ overhead reach 25′ lateral lunge 25′ knee pull 25′ quad stretch w/ reach 25′ over the fence 25′ backward over the fence […]

WARM UP – rower 24/18 cal row MOVEMENT/MOBILITY – 1 DB 8/8 DB upright rows 8 DB DLs 8 DB Snatches :30 prone scorpions / side 10 reverse snow angels :30 90/90 hip stretch / side 1:00 seated forward fold :30 overhead tricep/lat stretch on rig / side 6 Burpees over Erg 10 Kip Swings […]

WARM UP 3 Sets :20 Hollow Hold rest :10 :20 Burpees rest :10 :20 HS Hold rest :10 MOVEMENT/MOBILITY – light band, DBs 8 db overhead tricep extensions 6 goblet squats 8 db strict/push press / side 6/6 db single leg rdls 10 Cossack Squats 30 straight leg toe touches, optional DB in hands 10 […]

WARM UP 60 lateral line hops :90 Bike (increase intensity every :30) MOVEMENT/MOBILITY – jump Rope 10 heel/toe rocks lean on rig 15 SLOW anterior tib raises 15 SLOW calf raises :30/:30 Calf Stretch on rig *find line on ground :10 fwd back hops :10 lateral hops :10 Single leg hops fwd/bkwd :10 sinlge leg […]