Friday, May 31st 2024

WARM UP – Box

10 Step Overs

5 Burpees

:45/:45 Box Pigeon

*w/ 2.5 -5s

10 Ts

10 Ys

10 Lu Raises

MOVEMENT/MOBILITY – BB,

*grab PVC

10 PVC passthroughs

10 PVC OHS

:30 PVC hinge lat stretch

10 PVC front rack sots press

5 Jump and Catch

*grab Barbell:

:30 wide stance forward fold

10 barbell bent over rows

:20 overhead hold

5 Power Snatches

6 push ups, :03 down, :03 up

PRIMER – barbell

15-20 bench press as fast as possible w/ empty bar

2 Eccentric Pullups

STRENGTH

E3M x 4

15 DB Bench Press

5-10 Strict Pullups @ building as heavy as possible for 15 reps

*3-5 Slow Eccentric pull-ups as modification

GET FIT

For Time

3-6-9-12-15

Ground to OH @ 95/65 (Rx+115/80)

*6 Burpee Box Jump Overs after each set (Rx+ 8 BBJOs) (24″/20″)

*10min CAP

@ 12:00

400m Farmer Carry (50/35s) (Rx+70/50s)

NOTES 1. Hold on to TnG sets as long as possible, but breaks are expected

2. Send it!!