Friday, May 17th 2024

WARM UP – Bike

5 strict burpees (push up + squat)

20/15 Cal Bike

5 strict burpees

MOVEMENT/MOBILITY – db

:30 big turnback stretch / side

:30 wall hinge

3 wall walks, focus on as few steps as possible

*grab light plates

10 T’s w/ ligth plates

10 External Rotations

10 reverse snow angels

10 Ys

:15 one arm plank / side

10 Lateral Raises w/ shrug

PRIMER – barbell

10 front to back rack transitions

5 front to back strict press

STRENGTH

E2M x 5

4 Strict Press + :03 descent every rep

15 GHDSU or 20 Ab Mat Sit Ups

*try and go heavier than last weeks set of 5

METCON

4 Sets

AMRAP – 4

20/15 Cal Bike

5 Wall Walks (Rx+100′ HSW)

20 DB Snatch @ (50/35) Rx+70/50

Max Rep HSPU

2min rest b/t

NOTES Athletes should have :30 minimum on HSPU, decrease reps if needed.

MODIFY HSPU – riser, HSPUs eccentrics or DB push press