Dynamic Warm Up – Mobility Prepare for..

A: Strength  15 min E3MOM Teams of 2
5×3 Squat Clean
Drop and Reset (Start around 60% working up to 80%)

B: WOD
AMRAP 4:00
15 Air squats
10 Kettlebell Swings Green/Blue, Blue/Yellow Yellow/Orange

2 min rest
Then
21-18-15-12-9
Push Ups
Overhead Squats 135/95, 115/75, 95/65, 75/55

Scale:
KB’s to maintain 10 rep “UB” stimulus
OHS to maintain good mechanics for 75 reps

Cool Down
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

 

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