9-WEEK MOBILITY CHALLENGE: Week 3

Complete daily (Nov 15-21):
- Spider man (hold each side for 1 min)
- Roll Lats (roll each side for 1 min)

Strength

Deadlifts: Build to heavy single

5-5-4-4-3-3-2-2-1-1

Work

“No Shoes, No Shirt, No Problem”

For Time:
4800m Echo Bike
2000m Row
100 Toes-To-Bar / Sit-ups

25 Minute Cap

Work in intervals of 2 Minutes On, 1 Minute Off. Reduce volume to: 4000/1600/80 and break up into multiple rounds

Home

2 Minutes On, 1 Minute Off x 8 Rounds:
1 Minute Any Machine
10 Power Cleans
10 Lateral Hops Over Bar
10 Sit-ups

*Carry on where you left off