Warm Up: Individual Warm Up / Mobility
Workout: 5 RFT
Rx Option: (50/35)
5 HSPU
12 Deadlift
10 Pistols
9 Hang Power Cleans
15 Pull Ups
6 Shoulder to Overhead
Scaled Option: (35/25)
5 Bench HSPU / Pike Press Ups
12 Deadlift
10 SL Sit to Stand
9 Hang Power Cleans
15 Body Rows
6 Shoulder to Overhead
Into:
Strength: EMOM
Front Squats
7 x 1 Rep
1 x 7 Reps
5k Challenge
Intervals
1:00 Jog – 3:00 Walk x 3
1:00 Jog – 2:00 Walk x 4
1:00 Jog – 1:00 Walk x 6
Mobility / Cool Down
Pigeon Stretch
Hip 90/90’s
Child Pose & Cobra
Lat Twists on Bar
Over Ball Shoulder Stretch
Comments