Monday, May 8th 2023

WARM UP

3x

9/6 cal bike

Round 1 – 15 air squats

Round 2 – 10 push ups

Round 3 – 5 burpees

MOVEMENT/MOBILITY – Medball

:45 T-spine extension on MB

:45 child’s pose, arms on MB

:45 frog stretch

:20/:20 side elbow plank (feet on MB)

:20 Active hang

10 Hollow Rocks

5 Knees to Chest

PRIMER – empty barbell

5 deadlifts

10 clean pulls, keep feet flat and shoulders over bar

5 high pull turnovers

5 tall power cleans, catch lower and lower each rep

5 Thursters

STRENGTH

E :30 x 20 = 10min

1 Segmented Power Clean

:02 pause just above knee @70-80%

GET FIT

3x

16 Bar Facing Burpees

16 T2B

16 Thruster (95/65)

:60 rest b/t