Friday, August 25th 2023

WARM UP

300m Jog

then,

3 Squats Normal

3 Squats Wide

3 Squats Narrow

then

Repeat w/ left foot staggered forward then

Repeat w/ right foot staggered forward

MOVEMENT/MOBILITY – wall

:30 wall sit at parallel

:30 wall sit below parallel w/ arms overhead

3 wall leaning Jefferson curls

10/10 wall assisted single leg RDL’s

8/8 foot elevated single leg glute bridges on wall

8 calf raises w/ toes pointed in

8 calf raises w/ toes pointed out

8/8 single leg calf raises

PRIMER – barbell

8 Good Mornings

5 RDLs

STRENGTH

E2M x 5

5 Romanian DL

then

6 DB Lateral Flys and 6 DB Front Raises

METCON

AMRAP – 20

200m Run

20 DB Snatches (50/35) (Rx+70/50)

:60 rest

200m Run

20 Goblet Squats (50/35) (Rx+70/53)

:60 rest