BOB, ZACH, MABON and GRETTA
WARM-UP:
50 Calorie Bike or 50 Calorie Row
Walking Stretch Routine
STRENGTH:
DB Squat Snatch
(6)5 R+L=2
WOD: TRAINING DAY
18 min. EMOM
1st min Gymnastic Movement (Pull-ups, Muscle-ups, Handstand Walking, HSPU, T2B etc)
2nd min. Dumbell Movement (Snatch, Cleans, Thrusters, Lunges w/DB etc)
3rd min. Body Weight Movement. (Pistols, Dips, Air Squats, Push-ups, Lunges etc)
Athletes choose the movement they want to do as well as the weight and rep scheme desired.
ICING:
KOT – Jefferson Curl 20 Reps
Deadhang for at least 90 seconds.