Wednesday, June 21st 2023

WARM UP

35 empty bar thrusters or 25 burpees

MOVEMENT/MOBILITY – wall

:30 downward dog w/ reaches toward opposite foot

:30 upward dog

:30 plank shoulder taps

10 wide push ups, fingers outwards

20/20 split squat pulses

10 wall facing HS scap push ups

3 x :10 wall facing HS holds

5 kickup to HS against wall w/ :03 Pause

PRIMER – empty barbell

10 alternating jumping lunges

5/5 Back Rack Lunge w/ Pause at balance point

STRENGTH

E2M x 5

8/8 Barbell Back Rack Reverse Lunges

~35-40% of 1RM back squat / must be heavier than last week

METCON

AMRAP – 15

40 crossover single unders

8 Strict HSPU

16 DB Squats (50/35s)

40 crossover single unders

:60 rest b/t

NOTES If you’re spending more than :50 on the crossovers you need to decrease reps. HSPU should have no more than 2 breaks.

SCALING Crossovers – 30 Double unders or 60 Single unders

Strict HSPU – decrease reps to 5, #10 and ab mat or 8 seated DB strict press