Monday, April 18th, 2022

WARM UP

Primer

3 Rounds

-:45 Bike or Run

-8 Spanish Squats (:03 pause at top)

-8 Curtsy Lunges

Activation/Mobility

2 Sets

-Spiderman Stretch :30

-Banded Standing Front Rack :30

then w/ Empty Barbell

-Front Rack Openers

-5 1-1/4 Front Squats

-5 Pause Front Squats

STRENGTH

FRONT SQUAT

Every 2 Minutes x 5 Sets

5 Front Squats

*this is the start of a 5 week cycle. We will use one weight across sets and the goal will be to add #5-#10 pounds each week. Do not start to heavy, or progress will halt early. Around 70% will be a good place to start for most, just keep in mind this week should not be overly difficult to complete all 5 sets.

METCON

FOR TIME:

-18 Pull-ups (Rx+C2B)

-25′ BW Walking Lunge (Rx+HSW)

-18 Wallballs (20/14) (Rx+30/20)

-25′ BW Walking Lunge

15/25’/15/25’… 12/25’/12/25’… 9/25’/9/25′

*Mod:Banded Pull-Up, Ring Row

Time Cap: 14 Minutes

RECOVERY

2:00 Couch Stretch Each Leg

Foam Roll Quads and IT Bands

Extra Credit

BACK RACK DEFICIT LUNGES

3 x 8 (each leg)

*use at #45 plate for deficit *this extra credit works in conjunction with the front squat cycle so will be paired with front squats are next few weeks.

*complete all 8 reps on 1 leg before switching