Weekly Warm-Up: 10 min. AMRAP
+ Today's Warm-up Movements:
*Alternating Reverse Lunge x 20
*KB Swing x 10
A. 3 sets of:
– Weighted Box Step-Ups x 8 reps @ 2111 (EACH leg- farmer carry hold)
– Single-Arm Dumbbell Row x 8 reps each @ 2111
– Ab-Wheel Roll-Outs or Supine Leg Lowers x 12-15 reps (slow and controlled)
Toes to Bar (GHD Sit-ups or V-ups)
*After Each Round:
30/20 Calorie Bike
50′ Front Rack Wreck Bag Lunge (50/35) (Front Rack Barbell or Goblet Kettlebell)
C. Mobility and Maintenance- can be done at home if needed- but do it!!
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
**MEMORIAL DAY "MURPH"- Monday 5/27 @8:00 am (open workout!)