See you tonight for mobility
Warm up
- PNF hip release, standing bring knee up and push down for 5 sec do 3x
- 10 ps walking lunges to toes
- 10 ps banded pulls
- 10 scapula retractions, in push up pos.
- 2x crab walks
- 2x bear crawl
- 2 cartwheels each arm
Strength Tempo 3/0/1
Bicep curls 5 5 5 5 5 Ring Dips 5 5 5 5 5/ matador or box
AMRAP in 20 minutes:
5/5 Front Rack Lunges (95/65)MW 15 Push Jerks (95/65) no split MW 20 Kettlebell (70/53)MW 1 Rope Climb (12′)2 Lying climbs or 20 sec hold *If the barbell is dropped, perform 10 Burpees