FOAM ROLL & ACTIVATION
Foam Roll (~5:00)


MOBILITY
1.  Banded Lat Stretch - 1:00/Side
2.  Banded Pass Throughs - 1:00
3.  Knuckle Drags - 1:00
4.  Russian Baby Makers - 1:00
5.  Active Spiderman - 1:00

GENERAL WARM-UP
4 Rounds:
8 Ring Rows
8 Light Russian Kettlebell Swings
8 Straight Arm Burpees

 MOBILITY VIDEOS
https://www.youtube.com/watch?v=SKvaqHjASWM

https://www.youtube.com/watch?v=k3dUSlXxYKo

https://www.youtube.com/watch?v=EyZOCt5AQ9Y

https://www.youtube.com/watch?v=7m7pOvQP4h4

https://www.youtube.com/watch?v=Vaco79moFgk 
5 sets of 8 strict chin ups  (hands reverse on Bar)

Indy 500


AMRAP 20:
5 Strict Pull-ups
10 Alternating Single Dumbbell Power Snatches 50 / 35 lb
15 Lateral Dumbbell Burpees

- CONDITIONING CATEGORY: Threshold

- STRICT PULL-UPS: 1-2 sets.

- DUMBBELL SNATCHES: Heavy dumbbell. Switch arms every rep.

- LATERAL DUMBBELL BURPEES: .

- SCORE: Rounds + Reps
Add Score

Comments

Anne Fowler

Anne Fowler 1 month, 1 week ago / Reply

Indy 500: 6 + 4
Notes: Blue band, 25#

Jeffrey Quay

Jeffrey Quay 1 month, 1 week ago / Reply

Indy 500: 4 + 21

Connie Kim

Connie Kim 1 month, 1 week ago / Reply

Indy 500: 6 + 5
Notes: Black and blue banded pull ups; 30# DB; side step burpees

Thomas O'Hara 1 month, 1 week ago / Reply

Indy 500: 8 + 17

Mandy Booth

Mandy Booth 1 month, 1 week ago / Reply

Indy 500: 5 + 29
Notes: Green band pull-ups

Stacy Rowe

Stacy Rowe 1 month, 1 week ago / Reply

Indy 500: 7 + 7
Notes: banded pull-ups, 20# dumbbell

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