Tuesday mix days

Mobility

30s Banded Lat Stretch (Each Side)

30s banded runner hip stretch (each side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

x2

EMOM

Every 3 min x6 rounds

Switching movements every other round

Odd number round movements:

12/10 Cardio machine

6 Squat cleans 135# -use change plates to switch rounds.

10 BB push ups

Even number rounds: BB

30 Russian twists 20/15#

5 BB Snatches 115/75# option DB snatches 50/35#

10 box overs 24/20

"Bergeron Boop Test"

7 rounds for time:

7 Thrusters 95 / 65 lb

7 Pull-ups

7 Burpees - Do the burpees when you get back to your barbell not at the rig.

- Aim for unbroken sets of thrusters and pull-ups. 

- Pace the burpees in a way that will allow for unbroken thrusters and pull-ups.

- Make your transitions quick.

- Aim to hold the same pace each round