December 3, 2024

Movement Prep

AMRAP 6 Slowly

5 Scarecrow Presses

7 Side Lying Glute Bridge, R

7 Side Lying Glute Bridge, L

9 Tempo Knee Push Up (Slow Down, Normal Up)

9 Bootstrappers‍

Activation

5 Rounds

Min 1: 6 Half Kneeling Windmill Press, R

Min 2: 6 Half Kneeling Windmill Press, L

Min 3: 6 DB Good Mornings

Min 4: 6 Plank Alt Slow Knee to chest

Min 5: 2 Laps HEAVY Farmer Carry

Assessment

One time through

30 Sec Scorpion Stretch, R

30 Sec Scorpion Stretch, L

1 Min Forward Fold

30 Sec Low Lunge, R

30 Sec Low Lunge, L