Monday- September 14th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

10 Good mornings w/PVC

200m Run

High Knees

Samson Lunges

10 Wall squats

10 Light push press

20 DUs/SUs

10 Thrusters w/PVC

10 Scapular Push Ups

+ Today's Warm-up Movements:

*Couch Stretch x :30 each

A. Front Squat

4 x 3 @ 80%

*Focus on chest up and full depth.

B. “Master Splinter”

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

C. Buy-Out:

Calf Stretch x 1:00 each

Quad Smash x 1:00 each