Tuesday, August 20th 2024

WARM UP

300m Run (get used to new run course)

10 Barbell Strict Press

10/7 Cal Bike

:20 Active Squat Hold

MOVEMENT/MOBILITY

5/5 Quadruped T spine rotations

:30 Wrist Stretch

:30 Spiderman Hold

*grab hip circle

-8 seated shoulder flexions (press into band)

-8/8 Clam Shells

-8 Half Circles

-6 Air Squats w/ abduction

:20 March w/ band on feet

*grab barbell

5 Push Jerks + 5 Front Squats

SKILL/PRIMER

EMOM x 5

-5 Push Jerks + 5 Front Squats

*build so that final set is at workout weight

*focusing on punching under the bar on Jerks, and High Elbow position on FS

CONDITIONING

5 Rounds

30/24 Cal Bike

10 Shoulder to Overhead (115/85) (Rx+155/105)

300m Run

10 Front Squats (115/85) (Rx+155/105)

*30 Minute Time Cap

*goal is to try to go unbroken on barbell and pace on run as needed