Monday, 9/26
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)
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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 Â
Mobility Limber 11 Â Strength/Skill hatch 1.2 Â 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 Â Strength/Skill Hatch 1.1 Â 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
Mobility Limber 11 Â Strength/Skill 15 min to 1rm Front Squat To get a number for Hatch Squat next week! Â Metcon Every 90 seconds,
Mobility roll out back and legs  Strength/Skill 15 min to 1rm Back Squat To get a number for Hatch Squat next week!  Metcon
Mobility foam roller…it band/lats/triceps  Strength/Skill Do this AFTER the Met-Con today!!!!! Hawaiian Squats x 8-10 reps per side Hollow Body Hold/Rocks x 45-60 seconds”