Warm-up:
2nd Floor Run
20 90/90 hip stretch
10 Cat cows
WRIST PREP
1 Round
20 Banded pull aparts
20 Airsquats
10 Ring rows
20 sec deadhang
Burgener warm up snatch
10 Minute EMOM
200m/150m row or 45 sec on 15 sec off
-rest 2 minutes-
10 Minute EMOM
5 Squat Snatch (95/65) RX + 115/75
-rest 2 minutes-
10 Minute EMOM
2-3 Bar muscle ups or (5-8 Pull ups)
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...
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