Saturday, May(the)4th(be with you) 2024

WARM UP

2 sets of each station

Partner 1 – :45 Wall Sit

Partner 2 – :45 Easy Bike

into,

5/5 Squat Rotations

10 Cat Cows

5/5 Spiderman Rotations

10 Pause Air Squats

5 Reverse Lunges w/ pause 1″ of ground

*grab barbell

10 Back Rack Elbow Punches

5 Pause Front Squats

5 Fast front squats (don’t quite hit extension)

then build to starting weight

STRENGTH

Every 2 Minutes x 6 Sets

3 Pause Front Squats

(:02 pause, get comfy :02 is a lot longer than it feels like)

*no perctenages, make sure you are holding the tempo

PARTNER WOD

3 Rounds Each of I go/You Go

For Time:

10 DB Squat Cleans (50s/35s)

20/15 Cal Bike

100′ Walking Lunges (50s/35s) (25′ Increments)

*big leg day here, try to old onto big sets knowing a big rest is coming