Friday, May 12th 2023

WARM UP

3 min bike

*EMOM, perform 8 walking lunges (starting at 0:00)

MOVEMENT/MOBILITY – wall, rings

:30 wall lat/tricep stretch / side

:20 wall sit in quarter squat

:20 wall sit at parallel

:20 wall sit below parallel

:30 fig 4 on wall / side

8/8 single leg foot elevated glute bridges

10 scap ring rows

:15 ring row iso hold

10 Kip Swings

PRIMER – empty barbell

5 Pause Back Squats

5 Back Squats

STRENGTH

Every 3 Minutes x 3 Sets

12 Back Squat

1:00 wall sit

45-50% (use same weights as last week)

right into

Every 2 Minutes x 3 Sets

3 Back Squat @ 70-82%

(percentage increase from last week)

GET FIT

For Time

2x

20 Walking lunges (50/35)

15 Pull-Ups (Rx+ 10 BMUs)

20/15 cal echo bike

20 GHD sit ups

:90 rest b/t sets

Sub GHD sit ups to 35 ab-mat sit ups