Monday, March 4th 2024

WARM UP – pull up bar

2x

1:00 BIke

10 air squats

:30 dead hang

MOVEMENT/MOBILITY – MB

:30 T-Spine Opener on MB

:30 couch stretch on MB

:30 pigeon

:30 childs pose

5/5 Reverse Lunges

5/5 jumping lunges

5/5 curtsy lunges

10 Wallballs

PRIMER – barbell

10 Front Squats (fast)

4 Pause Front Squats

STRENGTH

E2M x 4 (12min)

3 Front Squats

*start at 70% and build to a heavy triple

GET FIT

For Time

(18min CAP)

2x

50/40 Cal Bike

40 Wallballs (20/14)

30 Toes to Bar

*this workout will come down to the last set of t2b. so make sure you leave some gas in the tank or you can lose a lot of time there.