08-3-2021

Warm-up

500m row
25′ knees to chest
25′ quad walk
25′ figure 4 walk
25′ pike walk
then
2x
10 alt box step-ups
8 Single DB Alt cross body Romanian Deadlift
6 HR Push-ups
4 rope walks

Mobility

PVC
1 min 3D dynamic calf stretch
1 min banded tricep stretch (es)

Conditioning

30min EMOM
1) 8-15 bar facing burpees
2) 14-20 Alt hang DB clean and jerks
3) 12-15 box jump-overs
4) max reps ring rows
5) 10-15 back extensions