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June 25, 2024

  • Jun 22, 2024
  • 1 min read

Following a 24:00 Clock

Movement Prep

0:00-5:00 One time through, slowly.

10 Reverse Snow Angels

30 Secs Bear Hold

10 Spiderman Lunge + Reach,5R/5L

30 Secs Tuck Hold

10 Air Squat


Activation

5:00-20:00 EMOM 15 (3 Rounds)

5:00 - 12 S.A. Bent Over Row, R

6:00 - 12 S.A. Bent Over Row, L

7:00 - 10 S.A. Overhead Lunge, R

8:00 - 10 S.A. Overhead Lunge, L

9:00 - 30 Sec Rack Hold


Assessment

20:00-24:00 Hold the stretch for as much time as you can within the minute

20:00 - Scorpion Stretch, R

21:00 - Scorpion Stretch, L

22:00 - Twisted Figure Four, R

23:00 - Twisted Figure Four, L

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