Warm up:
10. Calorie Machine
10. Superman Pass Thrus with PVC
10. PVC Kang Squats
10. IYTS
10/side Windmills
10. Slow Catcows
20 Alternating Plank Reaches
Into…
5 Scap Retractions
5 Kip swings
5 Strict pull ups or 8 ring rows
BBG
In 10min build to your heavy complex
1 Clean Deadlift
1 Power Clean
Metcon
10 Rds (SPRINT) (13 min cap)
6 Deadlifts (185/125)
6 Pull ups /8 Jumping pull ups or 8 Ring rows
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
Comments