Friday, April 21st 2023

WARM UP

1:00 bike @ moderate pace

:30 bike @ fast pace

1:00 bike @ easy pace

6/6 Single leg RDL’s w/ arms overhead

:20 wall facing HS hold

MOBILITY/MOVEMENT – PVC and medium band

*band on pull up bar

:30 banded shoulder distraction / side

:30 banded crossbody shoulder stretch / side

*PVC through band

12 straight arm pulldowns

6 seated lat pulldowns

6 seated lat pulldowns w/ chin up grip

PRIMER

4 Hand release push ups

8 plyo push ups (on knees if needed)

10-15 empty barbell bench press as fast as possible

STRENGTH

E2M x 4

2 Bench Press @ 75-93%

E2M x 2

1 Bench press

*build to a Max

METCON

AMRAP – 8

4 Strict HSPU

8 Deadlifts @ 225/155

32 Double Unders

right into 800m Run @ easy pace

Score = 8min AMRAP rounds/reps – run is NOT part of score

*if weather is bad switch to a 75/60 Cal Bike

STIMULUS HSPU and DL should be a variation/weight you can do unbroken. Start with an aggressive pace and do your best to hold it.

SCALING Strict HSPU

1. 2 reps

2. Kipping HSPU

3. DB strict press