WARM UP
Big dynamic warm-up w/ hip and shoulder prep
Include some ring rows, hanging, beat swings
Include some ring rows, hanging, beat swings
Banded shoulder stretch: Double overhead, Lats, Front rack
Banded hip opener lunge
Post calf stretch
Banded hip opener lunge
Post calf stretch
Badger
Complete 3 rounds for time:
30 Squat cleans (95/65)
30 Pull-ups
800m Run
30 Squat cleans (95/65)
30 Pull-ups
800m Run
Int/Beg: Scale reps down to 15-20 per round, and/or hang cleans as needed.
