Workout of the day

Workout of the day

Tuesday, May 21st 2024

WARM UP

400m run

MOVEMENT/MOBILITY – barbell

:30-:45 dead hang, accumulate over multiple sets if needed

:30 lat tricep stretch on rig / side

5 strict hanging leg raises as high as possible

:30 calf stretch on rig / side

2x

:15 one arm plank / side

:15 dead hang from rope

3-5 rope pullups or 2 ground to standing

2 J Hook or Pinch Clamps and Stand

PRIMER – barbell

10 front to back rack transitions

5 front to back strict press

STRENGTH

E2M x 4

3 Strict Press

:30 hollow hold or GHD Support

*build to 3 rep max

METCON

For Time (22min CAP)

4x

24 DB Snatch @ 50/35

4 Rope Climbs

400m Run

NOTES Run needs to be the recovery movement here. No more than 1 break on the DB.

MODIFY 200m Run – 250m row

4 Rope Climbs – 2 reps or 8 Rope get ups

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