Wednesday. April 6th, 2022

Coach Led Warm Up

3 Rounds

-:45 Bike

-10 Box Step Ups

-10/10 Band External Rotations

then

2 Rounds w/ Empty Bar

-10 RDLS

-10 Strict Press

then set up Circuit

STRENGTH CIRCUIT

EMOM x 12 (Rotate through movements)

-10 Barbell RDLs

-12 DB Arnold Press

-4 Tall Box Jumps (use a height taller than normal and try to land as tall as possible)

METCON

5 Minute AMRAP:

15 Box Jump Overs (24”/20”)

10 Toes-to-Bar

Rest 2 Minutes

5 Minute AMRAP:

15 Box Jump Overs (24’“/20”)

10 DB Power Cleans (50/35s)

*score is total reps

*Open Standard on BJOs, Step down/no rebounding

RECOVERY

1:00 Banded Lat Stretch

1:00 Banded Handcuff each side

1:00 Banded Hamstring