Wednesday, February 21st 2024

WARM UP – MB

10 MB cleans

20 MB russian twists

10 MB squats

20 Lateral hops over line

10 MB thrusters

MOVEMENT/MOBILITY – PVC, pull up bar, barbell

:30 Russian Baby Makers

:30 pigeon / side

:20 superman hold

10 prone T’s

:30 forward fold holding MB

:30 couch stretch on MB

8 Wallballs

2 Rope Ground to Standings

2 Wall Walks w/ :05 hold

CONDITIONING EMOM

EMOM x 30 – alternating

-15-20 Wall Balls @ 20/14

-2-3 Rope Climbs

-4-6 Wall Walks

NOTES

Score is lowest number of reps completed on each movement

Pick a number that feels sustainable to start and fatigue will accumulate