Tuesday, April 11th 2023

WARM UP

200m Run

20 OH plate lunges – light

200m run

:30 HS hold

10/10x leg swings – forward 10/10x leg swings

MOVEMENT

-15x goodmornings banded

-15x banded strict press

-15x banded pull aparts

MOBILITY

:30 Banded lat stretch

:30 banded Hand Cuff

:30 banded OH tricep stretch

20x banded pass throughs

Set Up Strength

STRENGTH

4 Sets

-12(6/6) DB SL RDLs

-5-8 Strict HSPUs or Barbell Strict Press

rest 1:00 b/w

*moderate weight, control reps

GET FIT

For Time

400m Run

20 Deadlifts @ 185/135 (Rx+225/155)

:60 rest

400m Run

10 Wall Walks (Rx+150′ HS Walk)

:60 rest

400m Run

40 DB Snatches (50/35)

:60 Rest

400m Run

10 Shoulder to Overhead (135/95) (Rx+165/115)

*22 Minute Cap

STIMULUS Main goal here is to push the run pace more than you want. The following movement might slow down because of this and thats OK. DL and S2OH weight should be something you can chain together at least 5s.