Warm-up:
10 Cal machine
20 90/90 Switches
10. Plate Squat Reach
5/side Perfect Stretch
1RD
10 Alternating Box Step-ups
10 Power Squats
10 Sprawls
Strength: Every 1:30 x 8
3 Front Squats @75%1RM
*The Stimulus calls for a shorter rest so don't go past 75%
Metcon: Amrap 15min
200m Run or 250/200m Row or 12/10 Cal bike
20 Wallballs (20/14)
10. Deadlifts (225/155)
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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