Thursday, April 27th 2023

WARM UP

500′ DB Farmer Carry w/ Moderate weight (5 down and backs from wall to rig, controlled walk, keep shoulders active)

into

2:00 Easy Machine of Choice

MOVEMENT/MOBILITY – Foam roller

:45 foam roll quads / side

:45 foam roll lats / side

:45 T-spine extension on roller

5/5 dead bugs w/ roller pinned b/t non-working arm and leg

20 Calf Raises on Wall

15 Tib Raise

2 Sets

10 Air Squats

5 Pushups

SWEAT DAY!!!

For Time:

25/20 Cal Machine

75 Air Squats

25/20 Cal Machine

75 Air Squats

right into

4x

30 Pushups or 20 DB Bench Press

20 Weighted Step ups (use DB/sandbag/KB or any odd object)

right into

25/20 Cal Machine

FINISHER

Coach Led Finisher!!