Warm-up: (10 min)
20/ 90/90 Hipswitch
10 Pass thrus
5/side dislocates
10 kang squats
10 Sotts press
5/side WGS
10 IYTS
30 Pull aparts
Strength: WEEK 11
5x5 (E2MOM x 5)
Push Jerk @60-65% 1RM
Every after set 10 Double dumbbell light Front Raise (15/10)
Metcon: 21-15-9 (15 min cap)
Deadlifts (225/155)
Alternating Devils Press (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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