Little preview of some slight alterations/additions we will be doing starting soon in our long term goal to keep all of you healthy and injury free!

 

 

PRE-WOD:

20 Rear Plate Raises with External Rotation w/ 1-2-3 Tempo (3-8#)

REST :30-1:00

1:00 of Banded Hip Raise Marches

REST :30-1:00

:30 Side Plank (Right, then immediately into left side for another :30)

REST 1-2:00 BEFORE REPEATING ONE MORE TIME…

 

It can be the little things that help to keep you healthy, so make sure to not rush through the early work!

 

WORKOUT:

Dumpster Run

27 *Deadlifts (103/155#)

Dumpster Run

21 *Shoulder 2 Overhead (103/155#)

Dumpster Run

15 *Power Cleans

Dumpster Run

(12 minute cutoff)

* Use 75% or so of your best Push Jerk 1RM, if you need to scale

 

POST YOUR WORKOUT TIME TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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