Mobility: Rib mobilization w/ lacrosse ball
Strength: Press
3×3, 1×3+ @ 76.5%*
*We are now doing the training max calculation for you. Simply multiply your 1RM by 0.765.
Mobility: Frog Stretch
Conditioning: “Fran”
21-15-9 of:
- Thrusters (95/65)
- Pull Ups
Cash Out: Weighted Planks (on low back/glutes)
3×30 seconds, resting 30 seconds. Being in a broken position (sway back etc.) counts as failing. Your mid-line must be engaged with your spine in a neutral position the entire time. Add weight each round and go for a 1RM on the third set.
