Monday, June 26th 2023

WARM UP – rower

30/25 cal row

MOVEMENT/MOBILITY – barbell

:45 child’s pose w/ hands on elevated on rower seat

:30 spiderman stretch / side

:30 twisted hip opener / side

:20 side plank / side

:20 starfish side plank / side (raise top leg and hand)

:20 single leg RDL iso hold / side

5/5 hip airplanes / side

*grab barbell

10 good mornings

5 back squats

5 back rack thrusters

:20 overhead hold

:20 front rack hold

5/5 front rack lunges

PRIMER

:30 split squat iso hold / side (knee 1″ off ground)

rest :20

:20 split squat iso hold / side

STRENGTH

E2M x 5

6/6 Barbell Back Rack Reverse Lunges

~35-40% of 1RM back squat / must be heavier than last week

GET FIT

For Time:

2 Sets

16 Thrusters @ 115/85

16/12 Cal Row

16 Front Squats @ 115/85

16 BF Burpees

16/12 Cal Row

:60 rest b/t rounds

NOTES Barbell should have no more than 2 breaks per set. Row and burpee at a pace that allows you to move on the barbell.

18 Minute Cap