Warm-up: (10 min)
2 min maching
20 90/90 hip stretch
10 Cat cows
10 Firehydrants
10 Alternating Scorpion stretch 3/Side WGS
30 Banded pull aparts
Burgener Cleans
Build to a heavy complex: (6 sets) 1 set every 2 min
2 Clean Grip Deadlifts
1 Clean High pull
1 Clean (ANYHOW)
Metcon: Amrap 20min
9 Pull ups
6 Bar Facing Burpees
3 Ground to overhead (135/95)
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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