17 Jul, 2021
BB 7.17.21
Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 x 5 sec Hip Flexion Passive Range Holds/leg
5 SOTS Presses (scale to 1/4 squat)
3 x 5 sec Hip Flexion Passive Range Holds/leg
5 SOTS Presses (scale to 1/4 squat)
Hang Clean (Build to 1RMHang Squat Clean)
Metcon
EMOM x 5 mins:
3 Banded Clean Pulls at 100% of your 1RM + Bands
3 Banded Clean Pulls at 100% of your 1RM + Bands
Metcon
Complete 4 sets of:
4 Seated Box Jumps
12 DB or KB Shrugs
4 Seated Box Jumps
12 DB or KB Shrugs
Pick a weight where your traps are burning after 12 reps of the shrugs
Metcon
Complete 3 sets of:
15 secs Hanging L-Sit Hold / Knees Up Hold
5/leg Hip Airplanes
(hold a post for balance if needed)
15 secs Hanging L-Sit Hold / Knees Up Hold
5/leg Hip Airplanes
(hold a post for balance if needed)