Tebow or Tired?
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Pectoral Mash – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
ACTIVATION
1:00 Light row, 5 Spiderman and Reach, each leg (Video)
:45s Moderate row, 5 Walkouts (Video)
:30s Moderate/Fast Row, 5 Inchworms
Barbell Warmup (empty barbell, Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
With our first weight on the barbell:
3 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
With our second weight on the barbell:
2 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
With our third weight on the barbell:
1 Round: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
FITNESS
“Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (75/55)
9 Hang Power Cleans (75/55)
6 Push Jerks (75/55)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (115/80)
Max Calorie Row in Time Remaining