Friday, June 9th 2023

WARM UP

30 sprawls

25 jump squats

20 push ups

MOVEMENT/MOBILITY – Mod weight DB, wall

8 inch worms, no pushup

:45 wide stance forward fold

:20 single arm plank / side

:20 side plank on hand / side (lift top leg if possible)

:20 plank walk out hold as far as possible

*grab moderate weight

DB 8 goblet squats

4 goblet forward lunge into lateral lunge / side

4 SLOW single arm arnold press / side

4 SLOW single arm upright rows / side

16 wall facing HS shoulder or :15 HS Hold

PRIMER – barbell 3 eccentric deadlifts

*TEMPO – :05 down to knee, :05 pause at knee, :05 down to mid shin, fast up

STRENGTH

EMOM x 10

3 TnG Deadlifts @ 55-70%

METCON

13 Minute AMRAP:

6 Strict HSPU

12 DB Box Step Overs @ 50/35s (farmer hold)

16 GHD sit ups or 20 V-Ups

@ 13:00

30 Lateral Burpees over DBs

*score is rounds + Reps (excludes burpees)

STIMULUS

Lunges should be unbroken.

HSPU and GHDs should have no more than 1 break per set.

SCALING GHDs – 25 Ab mat sit ups

HSPU – 4 reps, 1 ab mat , 8 seated DB strict press