Soft tissue:
Foam roll:
Adductors
T-spine
Lats

Ball roll:
Glutes
Infraspinatus

Mobility:
10 1 leg supine bridge
10 Split stance kneeling adductor MOB
10 Wall hip flexor MOB
10 Wall ankle MOB
10 Squat to stand
10 Spiderman walk w/rotation
10 Cross behind OH lunge
10 Mo money

Warm up:
500 m row
2 minutes jump rope
250 m row
1 minute jump rope

Work out of the Day:

A1)  Front squats
50% x 3, 55% x 3, 60 % x 3

A2)  3 sets of 15 hollow rocks

B)  Chest to bar pull ups
3 sets of 7 reps

C1)  Pallof press ISO hold
2 sets of 6 (5 second hold)

C2)  Push up plank hold
2 sets of 45 seconds

Post thoughts to comments.

Soft Tissue:
Foam Roll
-Quads
-Adductors
Mobility:
10 Mo’ Money
10 Walking Lunge w/rotation
10 Straight leg March
10 (1) leg Supine Bridge

Warm-up:
50 Jumping Jacks
(2 Rounds)
10 Burpees
10 Pullups
10 Hip Extensions
10 Situps
+ Hip Prep

“I’d Say!!!!”

Workout of the Day:

“Fight Gone Bad”
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20” box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Post Reps and thoughts to comments

Soft Tissue:
Foam Roll
- T-Spine
- IT Bands
- Adductors
Ball Roll
- Tris
-Infraspinatus
- Calves
- Arch of Foot

Mobility:
(2 rounds)
10 Mo’ Money
10 Quadriped Torso Rotation
10 F - Stretch
10 Kneeling Adductor Mobilization
10 High Knee Tuck to lunge w/rotation

Warm-up:
500m Row
20 Jumping Jacks
20 Mountain Climbers
20 Box Jumps
20 Ring Rows
10 Jumping Jacks
10 Mountain Climbers
10 Box Jumps
10 Ring Rows

Skill/Sport:
Chin over bar hold for time (2x)

Workout of the Day:
3 Rounds
Single Jump Rope 100-100-100
Knees to Elbows 21-15-9
Pushups 50-35-20
Pullups 15-12-9

Post time and thoughts to comments.

Soft tissue:

Ball roll:
Pecs
Tri
Glutes

Mobility:/ 2 Rounds:

10 side lying rotation
10 spiderman walk with rotation
10 wall ankle MOB
10 mo money

Warm up:

300 m row damper 7 (32 SPM)

2 rounds:

10 push ups
10 push balls
10 squats
10 v-ups
10 ring dips

Work out of the Day:

A)  Bench press
90% x 3, 92% x 3, 95% x 2

B)  DB floor press
2 sets 30 sec drill
* 2 minutes between sets

C)  Bentover barbell row
3 sets 6-8 reps

    THEN…
21-15-9 reps for time of:

DB thrusters
Box jumps

Soft Tissue:
Foam Roll
- Quads
- IT Bands
Ball Roll
- Pec (minor)
- Calves
- Arch of Foot

Mobility:
(2 Rounds)
10 Side Lying Extension Rotation
10 Spiderman Walk to Rotation
10 Scapula Pulldowns
10 Lunge w/Rotation

Warm-Up:
Jump Rope :30/:30 (5 rounds)
(3 rounds)
10 Step-Ups
10 DB Push Press
10 Situps
10 Hip Extensions
+ Shoulder Mobility

Workout of the Day:

5 Rounds

7 Push Press (135/95)
14 Pushups
21 Double Unders

Post time and thoughts to comments

Soft tissue:

Foam roll:
Lats

Ball roll:

Glutes Infraspinatus

Mobility/ 2 rounds:

10 Mo money
10 Hip swings fb/ss
10 High knee tuck to lunge
10 Iron cross

Warm up:

500 m row

2 rounds:

10 Push ups
10 Wall balls
10 Heidens
10 DB muscle snatch

Work out of the Day:

A1)  Front squats
85% x 3, 89% x 3, 94% x 3, 97% x 3

B)  AMRAP - Pull ups
3 sets (1 minute rest between efforts)

C1)  Suitcase deadlift (no shoes)
4 sets of 5 (each side)

C2)  Toes to bar
3 sets of 10