Indy Warmup: 2 Rounds
1 min to practice double/triple unders
Ski 10/7 Calories
Foam Roll Lumbar spine/upper glutes/IT band
Group Warmup: 3 Rounds for Quality of Movement
10 Three second tempo goblet squats
5 slow and controlled Jefferson curls (GO EXTREMELY LIGHT)
10 tempo strict Pullups (use band if needed)
10 weighted leg raises (use med ball/db/ or just body weight if needed)
Strength: Alt E1.5MOMx8
5 Front Squat ~70%
5 Snatch Grip Deadlift ~80% of 3RM
"Lose Control"
14 Min AMRAP
30 Wall Ball Shots (20/14)
20 Sumo Deadlift High Pulls (75/55)
10 Chest-to-Bar Pull-ups
20 Sumo Deadlift High Pulls (75/55)
FrameWork: Scale weight as needed. sub strict banded pull-ups
LeanFit: sub KB SDHP for barbell, reduce weight as needed
