JOINT MOBILITY

RAISE HEART BEAT

0:30 Skaters
0:30 High Knees
CORE ACTIVATION
3 Rounds
5 Strict Toes To Bar
10 Good Morning

WARM UP
3 Rounds
10/10 Suitcase Deadlift
20 Plate Hops (Fast)

STRENGTH
Squat Snatch
2@74%
2@78%
2x3@83%
Strategy Notes: Do not touch and go. Rest at least 1:00
between each set.

Deadlift
1x20@72%
Strategy Notes: Every 0:20x20 rounds, 1@72%.

METCON
EMOM 40
1) 150 m Running
2) 15 GHD Sit Up
3) 60 Double Unders
4) Rest

Strategy Notes: The goal is to maintain your pace

throughout the 40 minutes but the effort level Will
increase as you go.

ACCESSORY

Banded Donkey Kick

20/20x4

EMOM 12
1) 0:30 Hollow Body Hold
2) 30 Russian Twist
3) 5/5 Banded Dead Bug
4) 30 Bicycle Crunch

BONUS
18-12-9-6-3
Dumbbells Power Clean 25/17.5 K
Dumbbell Thrusters 25/17.5 K
Dumbbell Front Rack Reverse Lunges 25/17.5 K

MOBILITY
1:00 of
Lat Stretch
Reverse Table
The Wall Hinge
Hamstring Stretch
Kneeling Quads Stretch