Wednesday- September 16th

Weekly Warm-Up: 1-2 Sets

+ Today's Warm-up Movements:

*Hang from Pull-up Bar x 1:00

A. 2 Rounds of:

Farmer Carry x 100 meters

Barbell Good Morning x 10 reps

B. “Sandy Cheeks”

3 Rounds:

30/24 Calorie Row

15 GHD Sit-ups

30 Single-Arm Dumbbell Hang Power Cleans (50/35)*

*Switch arms every 5 reps

C. Buy-Out

Seated Straddle Stretch x 1:00 leaning into each leg and the center

Seal Stretch x 1:00