Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Dead bugs
10/side Firehydrants
10 Seal to downdog
10 IYTS
30 sec/side wall pec stretch
30 Banded pull aparts
10 Medball Squats
10 Medball Squat cleans
Back Squats
Every 3 min x 5 sets
8 Reps at 65%
10 Reps plate Straight legged situps (15/10)
Metcon: (15 min cap)
Empty Bar Thrusters (45/35)
Russian Kettlebell Swings 24/16kg
Box Jumps (24/20)
Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 2...
Warm up: 20 90/90 hip switch 10/side Firehyrdrants 10 Plate Squat Reaches 10 Plate Ground to overhead 10 Pike calf raises 5/side worlds...
Warm up: 20 90/90 hip switch 10 Cat cows 8/sude Tspine stretch 8/side Knees over toes forward with kettlebell on top of knee 30 sec...
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