Friday, March 25th, 2022

Coach Led Warmup

3 Rounds

-10/7 Cal Bike

-10 Air Squats

-10 Spiderman

2 sets

6/6 SL Glute Bridges

6 Squat Jumps

Strength

Every 2 Minutes x 5 Sets

-8 Front Squats

*build across sets

Get Fit

4 Rounds

16 Goblet Squats (50/35)

12 DBL DB Box Step Ups (50/35s)

8 Strict Pull-Ups

(sub less reps or band, no kipping)

Post Time to Whiteboard and Wodify

14 Minute Time Cap

Recovery

:90 Lizard Stretch each leg

1:00 Banded Hamstring Stretch

Extra Credit

SQUAT SNATCH

Every :90 x 7 sets

-1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS

Rowing Intervals

-1000m Row

1:00 Rest

500m Row

1:00 Rest

250m Row