Foam roll hips/legs
Band traction @ hip
Alternating Groiner
Alternating pigeon
Walking heel grab
Walking pigeon
Deep cossack squat
Rotating sumo squat
Duck walk
Stretch shoulders
Bear complex 1RM
Power clean
Front squat
Push press
Back squat
Push press
AMRAP in 5 min:
5 Ground to overhead
20 Double unders
Rest 2 minutes
AMRAP in 5 min:
10 Bar facing burpees
10 Wallballs
Rest 2 min
AMRAP in 5 min:
6 Toes to bar
6 Front squats


December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift

November 29, 2022

Skill: Ring muscle-ups + Every 2 minutes x 10:00 minutes: 1-5 ring muscle-ups or progression 30 skips or double-unders Easy calories AMRAP in 12 minutes:


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