Tuesday, February 20th 2024

WARM UP

:40 Wall Sit

3x

5 RDLs

5 air squats/front squat/thrusters

20 lateral hops over bar

MOVEMENT/MOBILITY – light DB’s

:30 Samson stretch / side

10 plank to downward dog

20 pike shoulder taps

:30 manual forearm stretch, one finger at a time / side

5/5 arm clocks

*grab light plates

2x

5 cuban press

:30 lateral raise

6 OHS with plates

PRIMER – warm up weight barbell

10 empty bb FS

5 front squat w/ :03 pause in bottom w/ light weight

STRENGTH

E2M x 5 (10min)

5 Front Squats @ 70-75%

GET FIT

For Time:

3x

60 Double unders

20 Thruster @ 95/65

10 Bar Muscle Ups

*no rest b/t

*modify BMUs to something you can complete in 2-3 sets or to Burpee Pull-Ups