Warm-Up for the Week
2m Flow
2 Rounds:
- 30s Oblique Opener
- 60′ Crawl (Proprioception of hands)
- 30s Dimmel Deadlifts
- 5 Crush Presses
Group Conditioning Work
Monday
Intervals: 12×20/50 of Battle Ropes
Ab Isolation: 3x2x45/15 of Hollow and Plank
Tuesday
4xAMRAP4+1 of 2 D&U, 5 SB Step-Ups, 10 SB Cleans
Wednesday
AMRAP8 of 10 SB Cleans, 1 D&U, 10 Rear Lunges
1m Rest
AMRAP8 of 5/5 Plate Half Moons, 20/20 Standing Half Moons, 5/5 Russian Twists
Thursday
Tabatas: 4x8x20/10/30 of Farmers Carry (rest in front rack), KB/DB Clean and Press (rest overhead), Mountain Climbers (rest in plank), Goblet Squat (rest in bottom)
Friday
EMOM21 of 60′ Sled Push, 5-8 Cal Ski, 4-7 SB Clean and Press