Tuesday, May 14th 2024

WARM UP – MB

12 MB bear hug good mornings

12 MB bear hug squats

12 MB bear hug reverse lunges

6 MB strict press, squeezing ball as hard as possible

10 Wallballs

MOVEMENT/MOBILITY –

:30 childs pose, hands elevated on MB

:20 sumo squat iso

:30 frog stretch

:30/:30 Couch Stretch, rear foot on MB

8 V Ups w/ WB 

*go to GHDs

2 Sets

:30 Sorenson Hold

:30 Ski Erg

:30 Hollow Hold

:30 Shuttle Runs

Rotate Athletes through different stations

then,

Sandbag Clean Tech

STRENGTH

EMOM x 10

-2 Sandbag/D-Ball Cleans to Shoulder

*start lighter if new to these and build to heavier bags as you get more comfortable with the technique

METCON

For Time (17min CAP)

3x

400m Run

30 Wall Balls (20/14) (Rx+30/20)

20 Pull ups

NOTES Run should be a little conservative to allow for some bigger sets on WB/PU. Pull ups should have no more than 2 breaks to start.

MODIFY Pull ups – cut reps to 12 or Jumping Pull-ups