Warm up:LA
10. Cal machine
20 90/90 Switches
10. Pass thrus
16. Alternating Warrior Squat Reaches
5/side Perfect Stretch
10. I-Y-T
Strength: 12 -15 min for 4 sets
8 Pendlay Rows 95/65
8 Strict Pull ups
12. Toes to rig
Metcon: Shared 20 min
Partner
100/ 80 Cal Row Shared
50 Sync Alternating DB Clean and Jerk
50 Sync Burpees
50 Sync Medball Situps (20/14)
Scaled:
Knee Raises
Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Banded clamshells 10 Bodyweight goodmornings 3/side WGS 30 sec...
METCON: 3 Rounds 12 Box Jump Over (30/24) 18 Calorie Ski -rest 3 minutes- 3 Rounds 24 Calorie Row 18 Calorie Ski -rest 3 minutes- 3...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...
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