12/09/21: Thursday

Today’s Workout

Warm Up

  • 25′ Toy Soldier
  • 50′ Walking Lunge (F+B)
  • 25′ Inchworm
  • 50′ Robot Bear Crawl (F+B)
  • 25′ Knee Pull
  • 50′ High Knees
  • 25′ Quad Pull
  • 50′ Butt Kickers
  • 400 m Jog
  • 10 Deadlifts
  • 5 Hang Muscle Cleans
  • 10 Hang Power Cleans
  • 10 Front Rack Lunges (Fwd)
  • 5 Thrusters

Strength
3 Sets

  • 100′ DB Front Rack Walking Lunges (25′ increments)

Conditioning – “Mighty More-Fit Power Hangers”
4 Rounds For Time

  • 400 m Run
  • 28 Wall Balls
  • 7 Hang Power Cleans (rx: 135#|95#  crx: 165#|115#)

Accessory
4 Sets

  • 10 Butterfly Glute Bridges (Weighted if able/desired)