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02/21/2019

Warm Up

9 min AMRAP

- 200m jog (on track)

- 20 sec couch stretch (p/leg)

- 10 air squats

- 20 sec medball thoracic spine mobility with barbell

- 1 turf length DB or KB OH carry (p/arm)


Conditioning

EMOM 18 - low to moderate effort

- 10 supinated barbell rows (select weight)

- 45 sec row

- 10 air squats (hands behind head) + squat hold for remaining time

- 20 sec hollow hold + 20 sec superman hold

- 45 sec bike

- 30 sec HS hold (cumulative)


Extended Mobility - remain time

- pigeon stretch

- Jefferson curls

- low back stretches

- banded shoulder stretches

- banded hip and ankle mobility

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