Wednesday, April 10th 2024

WARM UP – bike, heavy Band

6/4 cal bike easy

6/4 cal bike workout pace

6/4 cal bike sprint

25′ Band Resisted Side Shuffle

25′ Band Resisted Bear Crawl

25′ Band Resisted March

25′ Band Resisted Sprint

MOVEMENT/MOBILITY – foam roller

*grab foam roller

:30 foam roll t-spine

:30 foam roll quads / side

:30 foam roll lats / side

:30 thread the needle, front arm elevated on roller / side

8 foam roller RDLs, roller pinned b/t forearms and legs

8 foam roller overhead squats to just above parallel, :03 pause

PRIMER – barbell

4 high hang muscle cleans + front squat to just above parallel

4 hang muscle cleans + front squat to just above parallel

4 power cleans, receive just above parallel

INTERVALS

5x

AMRAP – 1

10/7 Cal Echo Bike

Max Rep Wallball (20/14) (Rx+30/20)

:60 rest b/t

@ 12:00

50 Wallballs For Time (20/14) (Rx+30/20)

*2 scores – WB reps and WB Time

NOTES Bike must be done no later than :30 mark. Decrease cals if needed.

STRENGTH

EMOM x 5

2 Segmented Power Clean @ 60-70%

:01 pause 1″ above knee

+ 1 Minute Rest

EMOM x 3

3 Power Cleans

*performed as quick singles

*find a heavy set of 3, no pause