JOINT MOBILITY

RAISE HEART BEAT

1:00 Single Unders

CORE ACTIVATION
2 Rounds
10 Partner Pick Up
10/10 Single Leg Glute Bridge
WARM UP
3 Rounds
15 Medball Jumping Squat
10 Rear Delt Fly

STRENGTH
Front Squat
6X3@72%
Strategy Notes: Take some warm-up sets before starting
your first main set. Rest at least 2:00 between each set.

Pause Front Squat

3x3@62%
Strategy Notes: Paused – rest at least 2:00 between each
set.

Squat Clean + Front Squat + Split Jerk

1+1+1x3@73%
Strategy Notes: Rest at least 1:00 between each set.

CARDIO
Running
3K (5K Pace)
Rest 3:00
600 m (2 K Pace)
Rest 1:00
250 m (1K Pace)

METCON
For Time:
30-25-20 Burpee Box Jump Over 24/20”
5-5-5 Power Clean 245/155 (or 73%)

ACCESSORY
Barbell Biceps Curl
7/7/7x3

Assisted Strict Pull Ups

15x5

4 Rounds
1:00 Front Plank Hold
25/25 Bicycle Crunch

BONUS
60:00 Running

MOBILITY
1:00 of
Ant Delto Smash
Biceps Barbell Smash
Back Roll In Overhead Position
Quad Roll
Hamstring Smash On Box