Warm up
Limber 11. This warm-up is a complete warm-up that encompasses mobility drills. Feel free to include your favorite aspects of this.
Mobility
Limber 11 Continued
Strength
EMOM 10:
2 Sumo Deadlifts for Speed @80%
– Reset on each rep
– No Box Jumps this week
– After deadlifts, warm-up hang squat cleans.
Metcon
Every 4:00 x 4 Sets:
10 Hang Squat Cleans (115, 75)
200 Meter Run
Rx+:(135, 95)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Score = Fastest Split
Alternate Beginner Workout:
Every 4:00 x 4 Sets:
10 Goblet Squats (45, 25)
100-200m Run
*If weather does not permit to perform 100m Run perform either 150 meter row or 8-10 Burpees.
Extra Credit
3:00 of Glute Activation X-Band Walks. These should burn. A lot.