March 30th – Sleep In Heavenly Peace Bed Build #2. We need volunteers!!! 11am, no tools needed, just show up and help put together beds.
Dynamic Warm Up – Mobility Prepare for..
A: Strength 20 Min EMOM
Even – 2 High Hang Squat Cleans (Build to about 80% as fast as possible and them maintain for the duration of the EMOM)
Odd – 1 Rope Climb or peg board or alternate
3 Minutes Row for distance
3 Minutes Bike for distance
*Alternating starting movements
Cool Down 5 min
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.