BB 5.21.22
Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 x 5 sec Hip Flexion Passive Range Holds per leg
5 Sots Oress (scale to quarter squat)
3 x 5 sec Hip Flexion Passive Range Holds per leg
5 Sots Oress (scale to quarter squat)
Metcon
Complete 3 sets of:
3 Max Height Wall Balls
3 High Box Jumps
3 Max Height Wall Balls
3 High Box Jumps
Bear Complex (Build to heavy 1RM for the day)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Front Squat
Push Press
Back Squat
Second Push Press
Single Leg Deadlift (Build to heavy 1 reps for each leg)
Perform the Deadlift movement using one leg at a time
Metcon
8 Strict T2B
12 DB or KB Shrugs (pick a weight where your traps are burning after 12 reps)
12 DB or KB Shrugs (pick a weight where your traps are burning after 12 reps)
Metcon
Complete 3 sets of:
30 sec Weighted Ring Plank / Weighted Normal Plank (pick a challe ginger weight)
12 Barbell Good Mornings with hip-width stance
30 sec Weighted Ring Plank / Weighted Normal Plank (pick a challe ginger weight)
12 Barbell Good Mornings with hip-width stance
