Warm-up:
2nd Floor Run
20 90/90 hip stretch
10 Cat cows
WRIST PREP
1 Round
20 Banded pull aparts
10/side Single dumbbell Strict press
20 Airsquats
10 Empty bar muscle cleans + 5 empty bar press
Strength: WEEK 3
EMOM x 10
1 Power Clean at 75-85%1RM
WOODY
3 Rounds For time (18 min cap)
20/16 Cal Row or 15/12 Cal Bike or 14/11 Echo
20 Hang Power Clean (95/65)
20 Burpee Box jump (24/20)
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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