Indy Warmup: Run 400m, 10 banded pull downs on rig, 10 banded pull aparts, 10 Banded strict and controlled pull-ups
Group Warmup: 3 Rounds for Quality of Movement
10 Five second tempo squats (5 seconds down, explode up)
10 Burpees
10 DB Arnold Press (5 on each arm, slow and controlled)
Mobility: Alt. E2MOMx5
Thoracic Spine Stretch hold (laying on Medball)
SubScap Softball Smash
Couch Stretch Hold (1 min per leg)
Hip Flexor KB Smash
Pec Smash with lacrosse ball on wall
"Maker of Man"
16 min AMRAP
*200m DB Overhead/Farmers Carry (100/70)
*See picture above. Every time you drop/switch/or arm goes below head, you will do a manmaker when you get back in the gym. i.e. first round unbroken on walk just keep walking. second round you switch one time and set down db one time. when you get back inside you will perform two manmakers. If there are not enough db, keep a set in the gym and do the walks with a kb. You will only get credit for a full 200m. If you owe manmakers for that round, you will only get credit once the manmakers are complete within the time cap.
FrameWork: (70/50) on Dumbbells
LeanFit: Scale weight as needed
