Warm-up:
2nd Floor Run
20 90/90 hip stretch
10 Cat cows
WRIST PREP
1 Round
20 Banded pull aparts
10/side Single dumbbell Strict press
20 Airsquats
10 Empty bar muscle cleans + 5 empty bar press
Strength: WEEK 3
EMOM x 10
1 Power Clean at 75-85%1RM
WOODY
3 Rounds For time (18 min cap)
20/16 Cal Row or 15/12 Cal Bike or 14/11 Echo
20 Hang Power Clean (95/65)
20 Burpee Box jump (24/20)
Metcon: 6 Sets 6 Shuttle Runs (50ft) 12 Burpee Box Jump Over (24/20) 18 Calorie Ski (OR Row) -rest 1:1 b/t sets- Accessory 2-3 Sets 10...
Basic Prehab/Activation 2 min machine 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula Pushups 20 Plank...
Basic Prehab/Activation 90/90 Hipswitch 10 Cat cows 10 Firehydrants 10 Pike Calf raises 5 Seal to Downdog 30 Sec Wall sit hold Dynamic: 1...
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