Mobility 0:00-3:00-
Squat preparation stretching.
Warm up
3 rounds
200m jog
20 push up shoulder taps
10 med ball cleans
10 second ring support hold
10 Min Emom
Every 2 Minutes for 10 Minutes
5 Back Squats (Moderate weight, brace core, tension throughout all 5 reps)
Conditioning
“Sandbagged Elizabeth”
21-15-9
SB Cleans
Ring dips or Bar dips
Intent
Goal is to finish workout under 8 mins. Very hard effort on this one. Therefore please scale appropriately.
Midline
5 mins
L-sit Hold 3x30s or Hollow Hold 3x30s