Aged to Perfection
Warm Up/Mobility
Warm-up
Quad Smash
Rotator Smash and Floss
Rotator Smash and Floss
3 Set
200 M Jog
25′
Inchworms
Quad Stretch
Floor Scoops
Over/Under Fence
Barbell Movement
3 Sets
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Metcon
You can thank Mike Marlin for wanting this WOD for his Birthday!!!
Bear Complex (5 Sets for Load – Complete 7 Unbroken Set)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Front Squat
Push Press
Back Squat
Second Push Press
YOU decide the weight – Must perform 5 above movements 7 times before adding weight
Finisher
Warm-up
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
Post Workout Mobility
2:00 Pancake Stretch
2:00 Frog Stretch
2:00 Frog Stretch