Wednesday, April 24th 2024

WARM UP

40 bunny hops

5 burpees

20 air squats

10 jump squats

MOVEMENT/MOBILITY – light band

*light band around rig

10/10 banded lateral glute kickouts

10/10 banded kick backs

10/10 supine reverse squats

:30 bird dogs

*band around knees

:30 slow hip CARs / side

6 slow hip hinge

*band around wrists

10 banded shoulder flexions

PRIMER – barbell

10 back squats

5 jumping back squats

5 thrusters

STRENGTH

E3M x 5

5 Back Squat

@ 75-80% or heavier than you performed the 5×8

NOTES Last volume day, all sets need to be working ones. Cycle ends with 5 rep max next week!

METCON

For Time (15min CAP)

10x

3 Wall Walk

6 DB Thrusters (50s/35s)

NOTES Thrusters must be unbroken across. Nice and steady from the start.