GENERAL MOBILITY

1:00 Banded Lat Stretch R/L

10 Adductor Rocks R/L

8 Up/Down Dogs

8 Samson Lunges

Into..

2 ROUNDS

8 Up Downs

8 Ring Rows

8 Sit-Ups

:20/:20 Side Plank

:20 Plate Gun Hold

:20 Plate OH Hold

MIN 1 – :40 Copenhagen Plank (R)

MIN 2 – :40 Copenhagen Plank (L)

MIN 3 – :40 Plate Gun Hold (Athlete Choice)

MIN 4 – :40 Plate Overhead Hold

(No Measure)

1 Rope Climb

20 Up-Downs

1 Rope Climb

30 Sit-Ups*

*Option for 20 GHD Sit-Ups.

(Score is Rounds + Reps)

3 Knees to Elbow

20 Up-Downs

3 Knees to Elbow

30 Sit-Ups

(Score is Rounds + Reps)

1:30 Hurdler Stretch (R)

1:30 Hurdler Stretch (L)

1:00 Butterfly Stretch

1:00 Saddle Stretch

1:00 Corpse Pose

(No Measure)

Clean Pulls*

*100-110% 1-RM Power Clean

(Score is Weight)

15/15 KB Side Bends

30 Front Rack KB Marches

30 KB Slides

-Rest As Needed b/t Sets-

(No Measure)