Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Dead bugs
10/side Fire Hydrants
10 Seal to downdog
10 IYTS
30 sec wall sit hold
30 Banded pull aparts
10 Kip swings
10 Juping airsquats
Strength: WK 3
10 Sets (Every 1:45)
3 Front Squats
Start at 55% Increase load up to 80% every 2 sets
Metcon:
Amrap 14 min
10 V-ups
5 Hang Squats Cleans (115/75)
10 Pull ups
5 Shoulder to overhead
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
Warm-up: 2nd Floor Run 20 90/90 hip stretch 10 Cat cows 5/side WGS 1 Round 20 Banded pull aparts 10 Push ups Wrist prep (Burgener Cleans)...
Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10 Alternating V-ups 10...
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