The good old Mb warmup for these guy on Saturday! Noticed a few peeps in a

resting position…..hmmm

 

 

Warm up

• 5 x though squat, jump back into upward facing dog, jump back to squat and open arms right and left
• 5 Cat cows
• 4 each direction, on all fours turn to the right and left
• 10 ps kneeling spine twists elbow to wrist
• 10 lying prone. using dowel, push arms straight ahead and back, keep head down
• 20 banded monster walks
• 20 reserve lunges
• calve stretches

 

Strength  10 Min EMOM

5 ps curtsy lunges, from racked position

build weight for the first 5 then hold it.  Get as low as you can. DO NOT LOAD YOUR BAR IF YOU DON’T HAVE THE MOBILITY TO DROP YOUR BACK KNEE

 

A.) For time:
100 Double Unders, 200 single skip  ****  STRETCH CALVES BEFORE AND AFTER
25 Single Arm Dumbbell Box Step Overs, 50/35 lbs, 20 in/MW
50 Wall Balls, 20/14 lbs, 10/9 ft
25 Hang Power Cleans, 115/80 lbs/ Kettlebell swings
50 Wall Balls, 20/14 lbs, 10/9 ft
25 Single Arm Dumbbell Box Step Overs, 50/35 lbs, 20 in
100 Double Unders