Monday, March 13th 2023

Entering a new 6 week cycle

Focus Points Building strength in Front Squat/DL/Bench Press along with Strict Pull up strength

WARM UP

2:00 easy machine bike

MOBILITY

1:00 t-spine rotations

1:00 banded OH tricep stretch

1:00 banded lat stretch

1:00 goblet SQ hold

20x cat/cows

MOVEMENT

10x Slow Wall Squats

:20 HS hold

:30/:30 Side Plank

PRIMER w/ band around knees

2x

:20 wall sit

10/10 monster walk steps forward/backwards

5 slow air squats

STRENGTH

*first week of cycle, percentages will progress

E2M x 5

3 Front Squats @ 70-83%

@ 10:00

1 Front Squat – no heavier than 86%

GET FIT

For Time

4x

8 Overhead Squats (75/55)

25 Double Unders

:60 rest after 4x

4x

8 Thrusters (95/65)

25 Double Unders

:60 rest after 4x

4x

8 Front Squats (115/75)

25 Double Unders

*18min CAP