Wednesday, April 12th 2023

WARM UP

Athletes pick –

30 empty bar thrusters

20 burpees

MOVEMENT

10/10 Walking Lunges

10/10 bird dogs

:30 deep squat hold

:30 squat hold + alternating single arm reach for cieling

:30 glute bridge march

PRIMER 1x – use band around knees

:30 wall sit- dont let band pull knees in

10/10 forward/backwards march

10/10 sideways march

10 controlled squats

STRENGTH

E2M x 5

2 Front Squat @ 76-92%

@ 10:00

1 Front Squat – no heavier than 95%

METCON

For Time

9-6-3

Thruster @ 115/85

Burpee Pull-Ups (Rx+ Bar Muscle Up)

right into

12-15-18

Front Squat @ same weight

Pull Ups