Friday, April 22nd, 2022

WARM UP

3 Rounds

-:30 Jump Rope

– 5 Tempo Air Squats (3331)

-10 Reverse Lunges

then,

2 Sets

-8/8 Patrick Step Ups

-8 Deadbugs

-8 Kip Swings

STRENGTH

BACK SQUAT

EMOM x 10

-2 Reps

*build across sets to a fairly heavy set of 2

*this is not a 2 rep max, no heavier than 90%

GET FIT

12 Minute AMRAP:

-36 Double Unders

-12 DB Squats (50s/35s)

-6 T2B

RECOVERY

–Lacrosse Ball Roll Glutes – 2:00 Minutes

-Lacrosse Ball Roll Calves – 1:00 Minute

-Lacrosse Ball Roll Feet – 1:00 Minute

EXTRA CREDIT

Rowing Intervals

5 x 500m Row

1 Minute Rest b/w sets

*score is average split