“Range of motion is an indicator of function. Limited range means limited function. Limited function leads to injury”
A. EMOM x 30 Minutes
Min 1: 1 Round of Strict Cindy
Min 2: 15 KB Swings @ 53/35
Min 3: 15 Cal Bike
Min 4: 15 Thrusters @ 75/55
Min 5: 15 Burpees
Min 6: 2 Rope Climbs
Warlock Weightlifting:
Cross Over Activation
A. Power Clean – 70%x3, 4×3@75%+
B. Power Jerk – 70%x3, 4×3@75%+
C. Bench Press – 5×3
D. SLDL 5×3
*You may take the weight up on bold numbers if you are feeling good
3 Sets: 15 Back Extensions, 15 GHDSU, 15 Bird Dogs /side