Wednesday, March 22nd 2023

WARM UP

WARM UP

Athletes choice – pick 1 below

400m Run OR 25 Burpees OR 30 empty bar thrusters

MOBILITY

20x PVC pass through

20x PVC trunk twists

5x SLOW PVC OHS – flat handed

PRIMER

glute band around knees and PVC pipe

12x Good mornings

6x Back Squat :02 pause in hole

12/12x banded lateral steps

STRENGTH

STRENGTH

E2M x 5 3 Front Squat @ 72-85%

@ 10:00

1 Front Squat – no heavier than 88%

METCON

5 Rounds For Time:

3 Wall Walks (Rx+50′ HS walk)

6 Burpee Pull-Ups (Rx+5 Bar Muscle Ups)

18 Goblet Squats (70/50)

*15 Minute Cap