Friday, December 15th 2023

WARM UP – rower, MB

20/16 cal row

15 good mornings hugging MB

15 squat hugging MB

MOVEMENT/MOBILITY – MB

:45 spider-man stretch w/ MB under back knee / side

:30 90/90 stretch / side

10 90/90 hip switches / side

:30 Couch Stretch w/ ball under foot

10 MB v-ups

10/10 side lying t-spine rotation

50′ MB waiter carry w/ bent arm / side

50′ MB waiter carry w/ straight arm / side

5/5 MB arnold press

PRIMER –

5 Cal Row

5 Wallballs

STRENGTH

Every :90 x 5 sets

5, 4, 3, 2, 1 Deadlift

*build across sets

right into

5 Minutes to Find 1RM Deadlift

METCON

Partition however

For Time (16min CAP)

100/80 Cal Row

100 Wall Balls (20/14)