1. Movement Prep/Activation
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
30-second Row
25ft Lizard Crawl
2 Snatch Grip Push Press (empty bar)
3 Ovehead Squats (empty bar)
2 Zombie Climbs (Or 5 Ring Rows)
2. Strength
5 sets x 2 Overhead Squats (Build in weight or stay)
-complete one set every 2:00-
3. Workout Prep
2 sets:
1 Rope Climb
3 Overhead Squats
5/4 Calorie Row
For Time:
Buy in: 3 Rope Climbs (Or 12 Strict Pull Ups)
6 Rounds
12 Overhead Squats (95/65)
12/10 Calorie Row
Buy out: 3 Rope Climbs (Or 12 Strict Pull Ups)
Stimulus: 11-13 Min
Fitness:
1 Rope Climbs (Or 5 Strict Pull Ups)
Overhead Squats (75/55)
Scaled:
3 Zombie Rope Pull
12 Overhead Squats (PVC Pipe & Target)
10/8 Calorie Row
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
1 Minute Ring Lat Stretch
2x 10 Reverse Leg Raises (each side)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.