Monday, April 17th 2023

WARM UP

3 x down and back shuttle runs

2 x down and back shuffle shuttles

MOBILITY/MOVEMENT

In 25′ increments,

– High knees

– Butt kickers

– A-skips

– 2 foot bunny hops

– Single leg bunny hops, switch feet every 2 (R, R, L, L, R, R, etc.)

-Skips for height

8 squats

:30 deep squat hold

12 band passthroughs + 12 band pull aparts + 12 overhead band pullaparts

:30 calf stretch on rig / side

5 scap pull ups + 5 kip swings + 8 Alt single leg TTB or leg raises

PRIMER –

:15 split squat hold / side

6 alternating jumping lunges

Build to Starting Weight

STRENGTH

E2M x 4

2 Front Squat @ 75-93%

E2M x 2

1 Front Squat

*Build to max

*First single is what you need to hit, 2nd is what you want to hit

METCON

For Time

5x

12 Wall Balls (20/14) (Rx+30/20)

150m Run

:90 rest

5x

12 TTB

150m Run

STIMULUS You should be doing a weight/rep scheme that WB are unbroken and T2B have no more than 1 break. I want this to come down to your running pace.

16 Min Cap