Monday, April 4th, 2022

Coach Led Warm-Up

:90 Bike or Ski

then,

2 Rounds

-:30 Pause Air Squats

-:30 Glute Bridges

-:20 Star Plank

then,

Squat Clean technique

STRENTGH

Every 2 Minutes x 6 Sets

-12/8 Cal Bike

-3/3/2/2/1/1 Squat Cleans

*Start around 65-70% and build to a heavy single

METCON

“Burpee Helen”

3 Rounds For TIme:

-30 Burpees

-21 KB Swings (53/35)

-12 Pull-Ups (mod: Banded Pull-ups, Jumping Pull-Ups)

*15 Minute Time Cap

RECOVERY

-Foam Roll IT Bands

-Foam Roll Quads

-Puppy Dog on Foam Roller

EXTRA CREDIT

BODYBUILDING

Alternating EMOM x 10

-GHDSU x 10-20 reps

-Push-ups x 10-30 reps

Choose a rep count you can do in less than :45 seconds