Friday, December 1st 2023

WARM UP – pull up bar

50 bar taps

30 jumping jacks

10 burpees to 6″

MOVEMENT/MOBILITY – 2 DB’s, wall

15 Wall Leaning Calf Raises

15 Tib Raises

25′ backwards pike bear crawl

25′ backwards Lunge w/ reach

25′ Lateral Lunge

25′ Single leg Hops

3 Shuttle runs

*grab

2 DB’s

8/8 DB Renegade rows

25′ monster crawl (bear crawl w/ DB’s in hands)

:30 wall v-sit

2 x :10 Pin Pull (choose whatever style you are going to pull)

PRIMER – empty barbell

8 barbell sumo squats + 8 RDL’s + 8 deadlifts

STRENGTH

E2M x 4

3 Dead stop Deadlifts @ 70-78%

right into,

EMOM x 3

1 DL singles 30-40# heavier than above

METCON

4x

20 Wall Ball (20/14) (Rx+30/20)

8 Shuttle Runs (25′ increments, down/back = 1)

right into

4x

12 Goblet Squats @ 70/50

8 Shuttle Runs