Warm-Up:

3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 8-12 hollow rocks,

then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, back squat


Mobility: Shoulders


Skill: None


Strength: 


Metcon:  


Optional Core:

1 round for max reps
work for 45 seconds rest 15 seconds

1) Straight Leg Raises
2) Supermans
3) Oblique Crunch (left side)
4) Situps
5) Oblique Crunch (right side)
6) Straight Leg Raises

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