• Wednesday

    Silvaback Athletics – Rumble Fit Class Overhead Prep 1 (No Measure) Thoracic Mobilizer (foam roller) 2 rounds of: 10 bird dogs 10 banded external Rotations/arm 10 scap pull ups (or scap rings rows) 10 strict press (empty barbell) Weighted Pull-ups (5 x 5 (ascending)) Scale lat cable pull downs Metcon (Time) 5 Rounds: 9 Pull

  • Tuesday

    Silvaback Athletics – Rumble Fit Class Dynamic (No Measure) 1. Foam Roll x 5 2. Dynamic Clean and Jerk (7 x 1 (ascending to a heavy single)) Metcon (Time) 100 Burpees For time Emom: 1 complex= 1 Power Clean, 1 Push Jerk, 1 Split Jerk @70% of heavy single

  • Monday

    Silvaback Athletics – Rumble Fit Class Squat Prep 1 (No Measure) 1 Round: Row 300m 10 pigeon to get ups/side 10 cat camels 20 banded OHS 10 split squats/side (no weights) 10 goblet squats Back Squat (5 x 10 (ascending to a heavy set)) Metcon (Calories) 4 Rounds: 20s AD Sprint (score cal) 15 KB