MVMT Prep
Foam Roll Traps, Shoulder
Face Down Scorpion Kicks Alternating
Dowel Shoulder Mobility
Scap Pull-ups
Hamstring Floss / Hip Wave
Alternating Stiff Leg Kicks
Goodmornings

SOD: Wide leg hamstring

(10)

Benchmarking
warm up. 0.03 curve, 50m ski/row
Pick 1.
500m Row, 500m Ski, .25 Curve.

(7min)

Hey Emommy, can you come pick me up?

Minute 1: Floor Press (20/35lbs)
Minute 2: KB swings
Minute 3: Pullups ** START AT 5 climb +1
Minute 4: Thruster (20/35lbs) HEAVVVVY
Minute 5: Hollow Rocks

4 rounds
12 reps.. Add 2 every round thru. If you can't finish, -1 or 2 reps.

5th round... 40 sec on :20 sec off MAX REPS.

25min circuit

(30)

Score is highest completed round (in first 4) of each movement added together.