Warm-up:
1 Round
2nd floor run
16 Alternating Warrior Squats
10 IYTS
10 Bodyweight cuban presses
10 Sprawls
5 Worlds greatest stretch
Wrist prep
Burgener Clean
Strength
Every 45 sec for 10 sets
1 Deadlifts + 1 Power clean @60%1RM (INCREASE LOAD EVERY 2)
Weekender: 13 min cap
5 Rounds for time
12/10 Calorie Row
12 Hang power cleans (75/55)
12 Medball situps (20/14)
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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