Friday, July 14th 2023

WARM UP

-15 Sprawls

-1:00 Bike

-10 Spiderman

MOVEMENT/MOBILITY – PVC

8 air squats w/ heels on PVC

8 air squats

8 air squats w/ toes on PVC

:45 PVC hinging lat stretch, PVC in front of you

15 PVC passthroughs, move hands in slightly every 5

:30 shoulder external rotation w/ PVC / side

5 prone PVC overhead liftoff, :03-:05 hold each rep

:30 cross-legged piriformis stretch / side

PRIMER – empty barbell

:10 eccentric back squat -:10 Pause in bottom-:10 on way up

5 Back Squats

2 Wall Walks w/ Pause at Top

STRENGTH

EMOM x 10

-2 Pause Back Squats

*65-75%

METCON

5 Rounds

15/12 Cal Bike

10 Front Squats (115/85)

5 Wall Walks

1:00 rest b/t rounds

NOTES Front squat needs to be unbroken.

SCALING 200m Run – 250m Row