Tuesday, April 2nd 2024

WARM UP – MB, pull up bar

2-3x

:30 Hard Bike or Ski

5 MB Cleans

:20 Dead hang

MOVEMENT/MOBILITY – MB, pull up bar

:30 spiderman stretch w/ back knee on MB

:30 Couch Stretch w/ back knee on MB

8 MB hamstring curls

8/8 single leg hip thrusts

:30 t-spine extensions on MB

8 MB strict press, squeezing MB as hard as possible

8 Wallballs

6 Strict Leg Raises

6 Kipping Knees to chest

4/4 single leg TTB

5 Push ups + :05 hold @ bottom

PRIMER – barbell

4 Pause back squats + 4 squat jumps + 4 Speed Squats

STRENGTH

E3M x 3 Sets

10 Back Squats

NOTES

*build to a 10 rep max today

*first set should be pretty easy, 2nd should get moderately hard, last set empty the tank. Intensity over volume this week.

METCON

AMRAP – 15

2 Rope Climbs

12 TTB

18 Wall Balls

NOTES Nice and steady across. Some breaks on TTB/WB to be expected.

MODIFY 2 Rope climbs – 1 rep OR 3 rope get ups OR 5 Rope Pull-Ups