Tuesday, April 30th 2024

WARM UP –

50 Single Unders

:10 HS Hold

30 Single Unders

2 Wall Walks w/ :05 Hold

15 Double Unders or Practice

MOVEMENT/MOBILITY – light band

2x

10 Banded Front Raises

10 Banded Strict Press

15 banded passthroughs

then,

8 prone T’s

8 prone Y’s

:30 pigeon / side

1:00 v-sit

5/5 cossack squats

:30 child’s pose lat stretch / side

3/3 reverse lunges SLOW, as much weight on front leg as possible / side

3/3 lateral lunges..step out, bring non-working leg to working leg

PRIMER – barbell

12 front to back rack transitions

STRENGTH

E2M x 5

6 Strict Press + :03 descent every rep

16-20 double or single leg v-ups @ 70-75%

NOTES The goal here is to move heavier loads while controlling the descent.

METCON

3 Sets

AMRAP – 5

3 Wall Walks

9 Deadlifts @ 185/125

45 Double Unders

2min rest b/t NOTES

*score is total rounds and reps YOU WILL START THE FOLLOWING SET WHERE YOU LEFT OFF

DL should be a lighter weight that is unbroken for majority of the workout.

MODIFY 4 Wall Walks – 2 reps

Dubs – 60 Sinlge unders