JOINT MOBILITY

RAISE HEART BEAT

150 Single Unders

CORE ACTIVATION
3 Rounds
20(10/10) Heels Over
10 Hip Bridge Kick Ups

WARM UP
3 Rounds
20 Air Squat
8-10 Wide Grip Pull Ups

STRENGTH
Clean And Jerk Deadlift
EMOM 10 10@50%
1+1@84% 8@55%
6@64%
5@70%
4@75%
3X4@80%

METCON
EMOM 40
1)150 m Running
2)15 Toes To Bar
3)60 Double Unders
4)6 Sandbag Clean 150/100 Lb

ACCESSORY
Toe Up Romanian Deadlift
15X3

Seated Single Arm Dumbbell Strict Press

8/8x5

3x
30 Weighted Russian Twists
20 Slow Knee Tucks
*Rest as needed between rounds.

BONUS
000

MOBILITY
1:00 of
Rhombo Stretch
Banded Triceps Stretch
Big Turn Back Stretch
Kneeling Hamstring Stretch Quad Stretch