Monday, April 24th 2023

WARM UP

:45 bike, legs only

:45 bike, arms only

:45 bike, fast pace

into

8 down and Back Shuttles or 200m Run

MOVEMENT/MOBILITY

:30 scorpion / side (chest & low back stretch)

:30 sleeper stretch / side

:30 Spiderman

:30 downward dog, walk out calves

5 T’s + 5 Y’s on CrossOvers

:10 ring support hold + :10 ring dip hold

2 sets

:15/:15 Lunge Hold

5 Squat Jumps

PRIMER

2x

:10 eccentric back squat

4x 1 1/2 back squats (full depth, stand halfway, full depth, stand up = 1 rep)

STRENGTH

E3MOM x 4 Sets

-10 Back Squats @ 55-65%

-8/8 DB Strict Press

METCON

For Time

15 Strict Pull ups (Rx+10 BMUs)

2 Rounds of DT @ 135/95

400m Run

15 Strict Pull ups (Rx+10 BMUs)

2 Rounds of DT

400m Run

*16 Minute Cap

SCALING BMU —> strict PU—>Banded Strict Pullups

DT 12 deadlifts, 9 power cleans, 6 shoulder-to-overhead 16min CAP