Wednesday, May 11th, 2022

WARM UP

2:00 Easy Machine

then ,

2 Sets

-8 Tempo Plate Press Squats

-8 Plate G2OH

:15 Plate Hops

Into

Coach Led Hip Flow and Barbell Warm Up

STRENGTH

FRONT SQUAT

Every 2 Minutes x 5 Sets

5 Front Squats

*add #5-10 pounds

*if last week your were close failure to or did not complete stay at the same weight

GET FIT

8 Rounds

7 Thrusters (75/55) (Rx+95/65)

6 Front Rack Lunges

5 Lateral Bar Burpees

Time Cap: 16 Minutes

RECOVERY

200m Cool down walk

2 sets

:90/:90 Couch Stretch

-Figure 4 on Wall :45/:45

EXTRA CREDIT

3 Sets

:20/:20 SA Plank

20 V-Ups

20 Heels to the Heavens