Wednesday 3/22/23

The Mobility

• Scapular Mobility (Foam Roll & Lax Smash)
• Table Top

The Warm-Up

For 8:00 for through the following movements:

Air Thruster

Split Stance Narrow Swings

All With PVC:

• Strict press
• Push press
• Push Jerk
• Split Jerk

The Strength

On a 3:30 Loop

4 Rounds of:

• Strict Press
• Push-Press
• Push-Jerk
• Split Jerk

THEN:

4 Rounds of:

• Push-Press
• Push-Jerk
• Split Jerk

The Met-Con

As Many Reps as Possible for 4 Rounds

1:00 Work/ :20 Transition

Devils Press (Single DB - ALTERNATING)

Cal Bike

Toes to Bar/Knees above HIps /Toe Raises

* Each movement will be scored separately and the type of bike should be indicated

The Finisher

Side Raise

Reverse Fly (Bent Over)

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