Monday- October 1st

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Floor touches

Butt kickers

High knees

Toe touches

10 thrusters with pvc

30 DUs/SUs

Three touches


+ Today's Warm-up Movements:

*Saddle Stretch x :30

*Burgener Clean Warm-up


A. 3 Rounds: 15 minute CAP

1- Romanian Deadlift X 8-10 reps @40X1

2- Single-Arm Dumbbell Press x 8-10 @2111 (left arm)

3- Single-Arm Dumbbell Press x 8-10 @2111 (right arm)

4- Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @2121

*Rest as needed

B.“Hangman Jury”

3 Rounds:

30 Hang Power Cleans (75/55)

30 Wall Balls (20/14)

30/21 Calorie Row

C. Buy-out

Posted Hamstring Stretch x :60 each leg

Samson Stretch x :60 each leg

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