Warm-up:
10. Cal machine
20 90/90 Switches
20 Alternating Deadbugs
10. Plate Squat Reach
16. Alternating Warrior Squat Reaches
5/side Perfect Stretch
10. I-Y-T
10. Slow Jeffersons Curls
Strength: 3-3-3-3-3 (70%)
Back Squats
Every after set do a 5/side single kettlebell Deadlift
Metcon:
Amrap 13 min
21 Wallballs (20/14)
15. Pullups or ring rows
9. Burpee Deadlifts (50/35)
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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