Friday, May 6th, 2022

WARM UP

3 Sets

-100m Run

-10 Lunges

-10/10 SA DB Strict Press

then

:30 Hold in bottom of Squats

:30 Wrist Opener

Mini Band Hip Complex

2 Sets

-5/5 Half Circles

-10/10 Lateral Steps

-15 Glute Bridges

then

Thruster technique

STRENGTH

THURSTER

In a 10:00 Window

Build to a 3 Rep Max

METCON

4 Rounds For Time:

-300m Run

-100ft SA DB OH Walking Lunge (50/35) (switch arms half way)

Rest 1:00

18 Minute Time Cap

RECOVERY

3:00 Light Flush on Bike

:90/:90 couch stretch

:90 Straddle

EXTRA CREDIT

Actually do the recovery and add some extra foam rolling. Been a tough week, take care of the body a bit