Monday, May 22nd 2023

WARM UP

200m Jog

10 Step Ups

100m Jog

MOVEMENT/MOBILITY – PVC

8 air squats w/ heels on PVC

8 air squats

8 air squats w/ toes on PVC

:45 PVC hinging lat stretch, PVC in front of you

15 PVC passthroughs, move hands in slightly every 5

:30 shoulder external rotation w/ PVC / side

5 prone PVC overhead liftoff, :03-:05 hold each rep

:45 box pigeon stretch / side

:30 cross-legged piriformis stretch / side

PRIMER – empty barbell

10 calf raises w/ BB on back

:10 eccentric front squat

front squat, :10 on way up

6 vertical jumps w/ BB on back

Back squat, :10 iso hold in bottom

STRENGTH

Every 4 Minutes x 3 Sets

-15 Front Squats

-15 Back Squats

*no rest inbetween front and back squats, rack and go right away

Start @ 40-50%

METCON

For Time:

-800m Run

-60 Box Jump Overs (24″/20″)

-40 DB Walking Lunges (50s/35s)