attwpbOct 6, 20211 min readThursday 10.7.21Ankle Dorsiflexion x 90 seconds per sideCouch Stretch x 90 seconds per sideToe Tap Pike x 20 reps3 Rounds:1 Lap Run20 Wall Balls (20/14 lbs)10 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)3 Rounds:500m Row20 Alternating Single-Arm Dumbbell Snatches30 Push-Ups
Ankle Dorsiflexion x 90 seconds per sideCouch Stretch x 90 seconds per sideToe Tap Pike x 20 reps3 Rounds:1 Lap Run20 Wall Balls (20/14 lbs)10 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)3 Rounds:500m Row20 Alternating Single-Arm Dumbbell Snatches30 Push-Ups
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a