Warm-up:
10. Cal machine
20 90/90 Switches
10/side Firehydrants
5/side Lateral Lunges
10 Airsquats
20 sec wall sit hold
Strength:
5 Sets (E2MOM x 5)
5 Back Squats @70-75% 1RM Back Squat
Metcon: 16 min cap
100 Empty bar thrusters
Every time you break 2nd floor Medball Run (20/14)
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...
METCON: For Time: 7-5-3 Wall Facing Strict Handstand Push Up 1-1-1 Legless Rope Climb -rest 3 minutes- For Time: 9-6-3 Strict Handstand...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 30 sec banded latt distractions 10/side alternating scorpion stretch 10 Cat...
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