June 25, 2024

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