Friday, April 5th 2024

WARM UP

400m Run

25′ lunge lunge squat

MOVEMENT/MOBILITY – 45/25 lb plate, wall

:30 plate overhead walk

8 bear hug plate good mornings

8 plate bent over rows w/ :02 hold at top

:30 calf stretch on plate / side

4/4 knee over toe split squat w/ front foot on plate, :03 pause in bottom

4/4 front foot elevated reverse lunge, majority of weight in front foot

8/8 side plank rotations / side

:30 thread the needle / side

10 dynamic Hamstring Scoops

10 supermans

PRIMER -25′ Walking Lunge lighter than emom weight

STRENGTH EMOM

EMOM x 10

-50′ DB Front Rack Walking Lunges (try and go heavier than you would in a metcon normally)

-100′ Sandbag/D-Ball Carry

METCON

For Time (17min CAP)

3x

200m Run

10 Front Squat @ 135/95

5 Wall Walks

+

3x

200m Run

6 Front Squats @ 185/125

3 Wall Walks

NOTES Front squats should be unbroken for more rounds than not. Getting into the back half of this workout with gas in the tank is very important.