Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Dead bugs
10 Seal to down dog
10 Kettlebell deadlifts1
10 Kettlebell swings
20 Banded pull aparts
Strength: E3MOM x 5
Deadlifts 5x6 Deadlifts at 75-78%
Every after set for first 3 sets only: 10 double dumbbell rows
Metcon: 12 min Amrep
1-2-3-4-5-6-7-8-9……
Hang Power Cleans (115/75)
Lateral Burpee over bar
METCON: 5 sets: Row 1000m -rest 2 minutes b/t sets- -then- 5 sets: 30 Wall Balls (20/14) (10'/9') -rest 1 minute b/t sets- Time Cap Each...
Push Press + Pause Push Jerk 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk...
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...
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