Friday, January 12th 2024

WARM UP – bike

18/14 cal bike

20 walking lunges

2 Wall Walks w/ :05 Hold

MOVEMENT/MOBILITY – BB

1:00 Couch Stretch

10 cossack squats

:30 forward fold

8 pike push ups

:30 scorpions

:30 side lying quad stretch / side

*grab BB

2 jefferson curls

8 RDL’s

8 deadlifts

:30 overhead hold

:30 plank

:20 side plank w/ rotation / side

PRIMER – slightly lighter than workout weight barbell

10 TNG deadlifts at 115/85

STRENTH CIRCUIT

E4M x 4

-4/4 Deficit Back Rack Reverse Lunges Reverse Lunges (4″)

-20-40′ HS walk/16 Shoulder Taps/:20-:30 HS Hold

-:30 GHD Support Hold

*build fairly heavy here, but don’t bounce knee off the floor

METCON

E3M x 4

20/15 cal echo bike

15 Deadlifts @ 185/135 (Rx+225/185)

2min CAP per set

NOTES Score = slowest round

Athletes should shoot for :90/rounds for first few sets. Barbell should have no more than 1 break for first couple sets.