031822

Roll Quads and IT Bands

Runner's Stretch 

Ankle Crush 

Heels Over Head (tight AF) x4

Superset

Over Shoulder Roll x20es x2

Spiderman Iso Squat 

Superset 

Right Arm Stab Ladder 1-3 (Leg Switches)

Left Shoulder Wall Internal to External Rot (Elbow Floss) x10x3

Superset 

Shoulder Freeze x:15-20x4

Wrist Mob 

Kneeling + Trunk Mobility 

Superset 

Straddle HdS Ladder 1-4

Palmless Plank Jacks x20c4

Superset 

Heels Overhead x:20(full)x4

Staddle Stretch 

Table Top x:20x4

031622

Sit for 05:00 w Oat Mocha and banana
Minimal Warm Ups
Runner's Stretch
BB OHP x Front Rack x5x2
Runner's Stretch
Ankle Crush
Hanging Eccentric Chins x2 (5/5/5)

Hamg PWR Clean 115x4x2, 135x4x2
Snatch Bar x4x2, 95x3, 115c2, 135x2x3
Superset A:
Russian Leg Curls x10x4
w/ one of the following
Side Step
Side Step Pivot
Karaoke
3 Hops + Lateral High Knee

PM Session 

Hanging Pike Ups x12x3
Squat 135x5x2, 185x4, 205x4x4
Pin Deadlift 205x4, 235x4x2
Bilat Halting DB BOR 35x6x3

Bike 15 Min

Standing Stretches 

030722

Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
Arm Circles x10
Palmless Plank :20

Russian Leg Curls x8x3
Hip Clean 45Lb x4x2, 115x4x2
Power Snatch 45x5x2, 115x4x2
(fst powers in 2 months)
Squat 135x4, 185x4x2
Hanging Pike Ups x10, x8, x6
Halting DB BOR 40x4x2
SL Party Hop (balance) x10, x8, x6

Stretch
6 Breaths

030622

Jump on week workout -
(sans run):

Ankle Crush
Runner's Stretch
Arm Circles (Left rear shoulder still off)
Bottoms Up DB SA Walk 15Lbs x45', 20lbs x 45'

Hanging Stretch
Chins x3x6
Supported KOT Lunge x5x3
BB Rack Shrug 135x10, 185x10x2
Handstands x7-8 breaths x6
Step Ups 10"x5x2, x20"x5
Frog Stand x6-8 breaths x3
Step Overs 20"x5, 30"x2x2
Dips x3x6
Asymmetrical Calf Raise x10x3

Afterparty:
Straight Leg Sit-ups x10
Rope Skip x100
BXR Skip x30
Straddle Stretch
Stepper Sit-ups x10ez
Rope Skip x100
BXR Skip x20
Straddle Stretch
Atomic Leg Shoot Sit-ups x10(total)
Rope Skip x100
BXR Skip x12
Straddle Stretch

Standing Stretches 04:00

021622

3 Rounds
Varied Lat Pull Downs (x3 sets feeling out left teres and left elbow that were a little pained and locked up)
Runner's Stretch
Ankle Crush

Superset A:
Atomic Side Sit-ups (Shootz Thruz) x6x3

Stab Holds x00:24x3
Superset B:
Scaled Windmill Taps x6x many
Mini Cloud 9
-then-
1 Round
Stab to Windmill Tap x3
Tahitian 2-Step to technical failure!
(00:75?)
Superset C:
Frog Stand x:24x3
Asymmetrical Calf Raise x10x3

Superset D:
Chin Ups x3x3
Incline BB BP 115x6, 155x3x3

Superset E:
Around the Worlds (ATW) right x6x2
MDPUs x3x2es

022122

021822

Forward  BB Lunges
Rack Jerk
Squats
DB BOR
Russian Leg Curl

On sore AF legs…

And we're out 🤘🏼