Monday, April 11th, 2022

Coach Led Warm Up

2:00 Machine (every :30 all out sprint for 5 seconds)

then,

Mini Band Complex

then,

2 Sets w/ DB

-8 DB Strict Press (L)

-8 Goblet Squats

-8 DB Strict Press (R)

-:20 HS Hold (Mod: plank)

WOD

Every 3:00 x 30:00 Minutes

-10/7 Cal Machine Sprint

-10 HSPUs (Mod: ab mat, DB Push Press)

-10 down to 1 Back Squats*

*take one rep off of the back squat each interval

*score is total load of back squats across all 10 sets

RECOVERY

Lizard Stretch

Lacrosse Ball Roll Glutes

Lacrosse Ball Roll Shoulders on Wall

EXTRA CREDIT

4 Sets

-60 Double Unders (100 Single Unders)

-20 GHDSU