Tuesday, February 28th 2023

WARM UP

2:00 easy row

MOBILITY

1:00 couch stretch

:30 childs pose

1:00 thread the needle

1:00 PVC front rack opener

MOVEMENT

6/6x Hip Air Planes

20x 90-90 hip transitions

PRIMER- 2-3x

– glute band around knees

:20 wall sit

10/10 quarter squat lateral steps

5 Pause squats

STRENGTH

E2M x 3

2 Back Squat @ 85 – 89%

E2M x 2

1 Back Squats @ 89-92%

GET FIT

6x – alternating (18min)

AMRAP – 2

12/9 cal row

10 Front Squat @ 105/75#

Max Wall Walks

:60 rest

AMRAP – 2

8/8 DB Hang Snatches @ 50/35

8 lateral burpee over

DB Max Rep GHD sit ups

:60 rest