Tuesday, April 26th, 2022

WARM UP

3 Sets

:30 Bike or 100m Run

-6 Spiderman Lunges

-10 Reverse Lunges

then,

2 Sets

-8/8 Patrick Step Downs

-5/5 SL Glute Bridges

-5 Squat Jumps

STRENGTH

E2MOM x 5 Sets

-5 Front Squats

*just like last week use 1 weight across all sets

*if you were here last week go up #5-#10 pounds

METCON

16 Minute AMRAP:

-100m Run

-5 Lateral Burpees Over the Bar

-1 Squat Clean (155/105) (Rx+205/145)

*add 1 Clean each round

RECOVERY

-2 Minute Foam Roll Quad and IT Band

-Couch Stretch :90 each side

EXTRA CREDIT

-BACK RACK DEFICIT LUNGES 3 x 10 (each leg)

*same weight as last week for 8

*use at #45 plate for deficit

*this extra credit works in conjuction with the front squat cycle so will be paired with front squats are next few weeks.