Friday03/06/26
- Mar 5
- 1 min read
Warm up:
2 Rounds:
30 sec jump rope or light jog
10 air squats
8 inchworms with push-up
10 glute bridges
20 sec plank hold
Focus: warm the core and posterior chain.
Mobility + Activation (3–4 min)
2 Rounds:
10 PVC pass-throughs
8 PVC good mornings
8 front rack lunges (PVC or empty bar)
10 scap push-ups
20 sec world’s greatest stretch (each side)
Focus: shoulders, hips, and thoracic mobility.
Movement Prep (3–4 min)
2 Rounds:
5 deadlifts (empty bar)
5 hang power cleans
5 push presses
4 bar-facing step burpees (slow)
2 full burpees jumping over bar
Then build to workout weight:
3 ground-to-overhead @ light
3 ground-to-overhead @ workout weight (65 lb)
20.1 CF workout
10 rounds for time of:
8 ground-to-overheads, 65 lb.
10 bar-facing burpees
Time cap: 15 minutes
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