Wednesday 10/4/23

The Mobility

• QuadIT Foam Roll
• Lax Boxed Hamstring Smash

The Warm-up

8:00 working through the movements

A-T-V-T

Banded Strict Press

Hip Mob Out/In

Down Dog Toe Touch

Knee Grabs

PVC Torso Rotation

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The Strength

Every Minute on the Minute for 18:00

:45 Mono

Single Arm DB OH Walking Lunge

Bent Over Reverse Fly

Keep the reverse flys light and good scap retraction

The Met-con

5 Rounds for Time with a 16:00 Time Cap

Devils Press (Single DB)

Single arm shoulder to overhead

Dumbbell Push Press

OR

Dumbbell Push Jerk

Wall Balls

Walking Lunges

Run

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The Finisher

CS A-T-V-Ts

Ring Rows