A.30:00 Block
-5 clean pulls
-50 meter waiter’s carry (switch ½ way)
-side plank X 20 seconds ea
-lunge w/rotation X 5 reps ea
-AB X 8 second sprint
-walk for 30-60 seconds
B.mobility (barefoot)
-sphinx X 60-90 seconds
-bad X 60 seconds ea
-floor german hang X 30 seconds
Performance
A.5 sets EMOM
-20 seconds of DU practice
B.30:00 Block (barefoot)
-20-25 second chin over bar hold (supinated)
-front plank X 30 seconds
-spinx X 6 breaths
-founder X 6 breaths
-2 get-ups ea side
-5 dragon flags or slow leg raises
-4 alt 90/90 rotations
C.Mobility
-OA lat stretch X 45 seconds ea
-lunge w/rotation X 10 ea
-single leg seiza (back and forth) X 60-90 seconds
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