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Here is what we found…
Mobility thoracic spine Strength/Skill hatch 2.2 Metcon “Helen” Three rounds for time of: Run 400 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups”
Mobility banded hip distractions Strength/Skill Level 2 or Level 1 Three sets of: Turkish Get-Ups x 2 reps each arm Rest 30 seconds Goblet
Tuesday, 9/27 Mobility Thoracic spine w/ foam roller Strength/Skill hatch 2.1 Metcon Complete as many rounds and reps as possible in 12 minutes
Mobility lax on lats and pecs Strength/skill Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand)
Mobility Burgener PVC/light weight bar Strength/Skill emomx 7… 4x dead lift build weight… then 4 sets of 3DL to knee + 1 finish 10#
Mobility Roll out legs and lats Strength/Skill Do This AFTER the Metcon: Two sets of: Landmine Rows x 6-8 reps Rest as needed
Mobility Limber 11 Strength/Skill hatch 1.2 Metcon Every 4 minutes, for 12 minutes (3 sets), for times: 10 Strict Pull-Ups 25 Kettlebell Swings
Mobility Thoracic spine work! Strength/Skill RX and Level 3 Every 2 minutes, for 16 minutes (8 sets): Split Jerk *Set 1 – 3 reps
Mobility Three sets of: Nose-to-Wall Handstand Hold x 45-60 seconds Rest 30 seconds Couch Stretch x 90 seconds each leg Rest 30 seconds Strength/Skill
Mobility Limber 11 Strength/Skill Hatch 1.1 Metcon Row 1000 Meters/Run 800 40 Chest-to-Bar Pull-Ups (L-3 Pull ups/L-2 assisted Pull ups/l-1 ring rows) 30
