Friday, February 16th 2024

WARM UP – barbell

2x

10/8 Cal Row

10 barbell back squats

MOVEMENT/MOBILITY – DB, pull up bar

:30 straddle stretch

:30 squat hold (as deep as possible)

:30 staggered hamstring stretch / side

:30 single leg RDLs / side

:30 Spiderman/Rotation/Overhead Reach flow each side

12 alternating lunge jumps

:40 slow motion air squats, no pauses anywhere

:40 slow motion front squats, no pauses anywhere

then,

10 Front Squats with light weight on bar,

then build to starting weight of 4

STRENGTH

E :90 x 6

4 Front Squats @ 60-75%

:03 descent every rep

METCON

AMRAP – 6

60 Double unders

15 goblet squats @ 70/50

1:00 rest

AMRAP – 6

15/12 cal row

15 GHD sit ups

1:00 rest

AMRAP – 6

8 DB Hang Snatch @ 70/50

6 Burpee to 6″

NOTES Goblet squat needs to be a weight that is unbroken for a round or two. DB should be done with 4 reps one side, brief rest then 4 reps the other side. MODIFY 60 DU – 45 reps or 90 singles 15 GHD – 16 single leg v-ups