Wednesday, June 19th 2024

WARM UP – box, db

2x

12 box step ups

10 DB snatches

8 push ups

MOVEMENT/MOBILITY – box, #2.5-5 plates, rings

10 90/90 rear leg internal rotation lift off

:30 side lying quad stretch

:30 scorpion chest stretch / side

10 ring rows, as horizontal as possible

*grab plates

6/6/6 front/lateral/rear delt raises

8 Ts/Ys/reverse snow angels

6/6/6 front/lateral/rear delt raises

10 low pogo hops + 10 high pogo hops

5 narrow push ups

5 box jumps

:30 calf stretch on box / side

3 burpee box jump overs w/ step down

PRIMER – barbell + first warm up weight

5 bb bench press w/ :03 second down and :03 pause

BODYBUILDING

E3M x 4 Sets

12 Bench Press

10 DB Lateral Raises

6/6 DB Hammer Curls (alt.)

*good ole pump sesh

GET FIT

4x (15min)

AMRAP – 3

16 DB Alt. Snatch (50/35)

12 TTB

8 Burpee Box Jump Overs (24″/20″)

:60 rest b/t

NOTES Pick up each round where you left off DB/TTB should have no more than 1-2 break for first couple rounds. .

MODIFY TTB – knee raises Box Jump over – step over