Monday 11/28/22

THE MOBILITY

Banded Front Rack

Banded Hip Opener

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THE WARM-UP

For 8:00 work through the following movements

Leg Swings front to back and side to side

Good Mornings (PVC)

Front Squat with PVC

Lateral Lunges

Hang Clean

Mountain Climbers

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THE STRENGTH

On a 1:30 Loop for 6-7 Rounds

Clean

Hang Clean

Reset

Clean

Front Squat with Pause

Then on a 2:00 Loop for 6 Rounds

Clean

Front Squat with Pause

Active Recovery= Calf Raises --> Plate Hops

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THE MET-CON

As Many Rounds/Repetitions As Possible in 15:00

Plate Hops

V-Taps

Lateral Burpee Plate Hops

Crossover Step-Ups

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THE FINISHER

KB Windmills

Plate Step Downs (Reverse Step-Ups)