Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Dead bugs
10/side Firehydrants
10 Seal to downdog
10 Medball Squats
10 Medball Pushpress
10 Medball Clusters
Strength: FBB
Every 2:30 x 5
5x5 Benchpress 135/95 or 70%-75% of 1RM
Every after set do
8-10 reps Strict or banded pull ups
Metcon partner:
2000m/1600m Row or 120/96 Cal bike
50 Clusters (135/95)
50 Handstand pushups
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...
Warm-up: 2nd Floor Run 20 90/90 hip stretch 10 Cat cows 5/side WGS 1 Round 20 Banded pull aparts 10 Push ups Wrist prep (Burgener Cleans)...
Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10 Alternating V-ups 10...
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