Friday, March 22nd 2024

WARM UP

400m run

MOVEMENT/MOBILITY – 2 5-10# plates, rings

*grab 2 5-10# plates

10 lateral raises

10 bent over reverse flies

5 cuban press

5 squats w/ heels on plates

5 squats w/ toes on plates

10 OH plate loaded squats

5/5 knee over toe split squats

:30 calf stretch on rig / side

:30 pigeon/figure 4 stretch on rig / side

:30 v-sit on holding rig in front

6 ring rows

10 Kip Swings

3-5 Knees to Chest

*grab /barbell

5 Front Squats

5 Strict Press

5 Thrusters

STRENGTH

Every 2:30 x 5 Sets

Thrusters

10, 8, 6, 4, 2

*build to a heavy set of 2

METCON

For TIme:

20 Front Squats (95/65) (Rx+135/95)

20 Chest to Bar

20 Overhead Squats

20 Toes to Bar

20 Front Squats