Dynamic Warm Up- Mobility Prepare for:

A. Strength:
5-5-5-5
Overhead Squat
(Score is Weight)

B. Metcon:
EMOM x 15 MINUTES
MIN 1 – 8 Overhead Squat (Athlete Choice)
MIN 2 – 15/12 Cal Row
MIN 3 – :50 Static Hold (Athlete Choice)*

*Static Hold Choices…
Wall Sit, Elbow Plank, Hollow Hold, Reverse Plank, Side Planks, DB or KB Farmer Hold / Front Rack Hold / Mixed Rack Hold.
(Score is Weight)

C. Cool Down:
EMOM x 6 MINUTES

MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks

*Hold DB at the waist by both heads

(No Measure)

 

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