Friday, April 7th 2023

WARM UP

2x

200m Row

10 barbell good morning

5 burpee over bar

MOBILITY

1:00 Figure 4 stretch on wall

:30 butterfly stretch

:30 squat hold – feet on wall – arms OH

1:00 Straddle Stretch

Movement

10/10 Single leg RDL

10 glute bridge

15 tibialis raises/calf

5 Squat Jumps

10 Box Jumps

STRENGTH

E2M x 5

-2 Sumo Deadlifts (Deadstop)

-3 Tall Box Jump Overs (Use PVC)

METCON

4x

30/25 Cal Row

20 DB Step Ups (50/35)

10 Back Squats (155/105)(Rx+185/125)(from Floor)