Force(Tuesday)

Warm Up (10 mins)
Stretch
3Rds
5 Ring Row
10 Push ups
15 Sqt
*Do not move quickly through these RDS they are meant to get you warm

Lift (15Mins)
Back Squat
Find Heavy 3
then,
1×20+@50%
*This means you must do 20 or more reps in a row without racking at 50% of the heavy 3 that you find. This is direct stimulus to build that FORCE mindset goal!

12 Min Amrap
10 Power Clean 185/125
20 Burpee over bar
30 Air Sqt
*a tad repetitive if you were in on Monday. But the stimulus lays in the heavy barbell. Find a weight that you find challenging.

Injury Prevention (5-10 Mins)
Shoulders/Mid line Stabilization
3rds
DB Side Raises x12
DB Bent over Raises x12
DB Single Arm Press x12/arm
*You will see these movements quite a bit as they correlate directly to increase our ability to not arch the rib cage when performing anything over head. Along with creating healthy, mobile, flexible shoulders.

See you all tomorrow. If you have any questions please do not hesitate to ask!

Enjoy,
Matt