Tuesday, May 7th 2024

WARM UP –

200m run

10/10 Leg Swings

10 Air Squats

200m run

MOVEMENT/MOBILITY –

:30 max plank shoulder taps

:20 superman hold + :20 hollow hold

:30 figure 4/pigeon stretch on wall / side

:30 wall hinge stretch

:20 wall facing handstand hold w/ hands as close to wall as possibe

*grab box

3/3 Step ups w/ contolled step down

4 Box Jump Overs

2 BBJOs

*grab barbell

10 Strict Press

STRENGTH/SKILL

E2M x 4

5 Strict Press + :03 descent every rep

:20 / :20 side plank

*try and go a bit heavier than last week

NOTES Strict press reps will diminish no lower than 4 by end of the cycle. The goal here is to move heavier loads while controlling the descent.

GET FIT

For Time (22min CAP)

200m Run

60 Goblet Squats @ 50/35 (Rx+70/50)

200m Run

45 Toes to Bar

200m Run

30 Burpee Box Jump Overs (24″/20″)

200m Run

15 Strict HSPU (Rx+20 reps)

200m Run

NOTES Plan for some breaks on SQ. Save your HR early on so you can find a pace you can maintain on BBJO.

MODIFY 200m Run – 12/9 cal echo Strict

HSPU – 20 DB strict press @ HEAVY weight