Justin

Warm Up Run or Row 250 Then Walking Lunge x 1 length Scap Pull Up x 10 Alt Step Up x 10 (24/20) Ring Row x 10 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 3010 – Rest 60 seconds A2: Wide Grip Pull Up x 6-8 @ 2011 – […]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 5 Box Jump/Step Down x 5 Hang from Pull Up Bar x 60 seconds – accumulate if needed. Workout of the Day A. 4 Sets A1: Push Press x 8-10 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds A3: Double Under

Warm Up Run or Row 250m Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Dislocate x 9 Workout of the Day A. 5 Sets Halting Clean Deadlift x 3-5 –-worksets start at 80% of Clean 1RM B. EMOM for 20 minutes (5 Sets) Min 1 – Power Clean x 7 @

Warm Up Run or Row 250m Then 1 length Bear Crawl Seated Wallslide x 10 1 length Burpee Broad Jump T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Hold/Rocks x 30 seconds – Rest 60 seconds B. 3 Sets

Warm Up Jumprope 3 minutes Dynamic Drills Then Goblet Squat x 10 Good Morning x 10 w/ pvc Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 3010 – Rest 60 seconds B. 3

Warm Up Run 250m Then 1 length single leg bounding – right 1 length single leg bounding – right 1 length spiderman lunge Workout of the Day A. 4 Sets A1: Front Foot Elevated Split Squat x 6-8 per @ 3010 – Rest 45 seconds A2: Weighted Pull Up (Pronated) x 3 @ 2011 –

Warm Up In teams of 2, partners will work together to complete 3 rounds each of: Round 1- Partner A – Hold the bottom of the Squat while Parnter B runs or rows 250m – Then switch roles Round 2 – Partner A will hold FLR or a Nost to Wall HS Hold while Parnter

Warm Up Run or Row 250m Then 2 Rounds of: Inchworm x 5 Squat to Stand x 10 Dislocate x 15 Workout of the Day A. 4 Sets Segmented Clean Deadlift x 5 – Rest 2 minutes -2 second pause in the following positions: 2″ off the floor, at the knee, mid thigh B. 10

Warm Up Row or Run  250 Then 1 length Bear Crawl Scap Push Up x 10 1 length Burpee Broad Jump T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Hold/Rocks x 30 seconds – Rest 60 seconds B. 3

Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Good Morning x 10 w/ pvc Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds A2: Lying External Rotations x 8-10 per @