Monday, March 18th 2024

WARM UP –

3 Sets

:40 Row

:20 rest

:30 Air Squat (pause, Regular, Jump Squat)

:20 Rest

MOVEMENT/MOBILITY – moderate band, barbell

*grab moderate band

:30 banded lat stretch on rig / side

:30 band assisted squat on rig

12 banded shoulder flexions in bottom squat on rig (band around t-spine)

:30 banded hip distraction / side

12 banded hip hinges on rig (band around hips pulling backwards toward rig)

then

10 back squats w/ empty bar

PRIMER –

100m Row

5 Wallballs

3 Box Jump Overs

STRENGTH

E2M x 5

6 Back Squat @ 70 – 76%

*not crazy percentages, all 5 sets need to be 70% or higher though.

GET FIT

2 Rounds

500m Row

30 Wallballs (20/14)

30 Box Jump Overs (24″/20″)

14 Minute T.C.

*short workout, look to push the pace the whole way