Wednesday, May 15th 2024

WARM UP – DB, box

2 Sets

10/7 Cal Bike

50 Singles (25 dubs round 2)

:30 wall sit

MOVEMENT/MOBILITY – light band

10 band pull aparts

5/5 banded single leg RDLs

10 bootstrap squat

5 glute bridge walk outs

10 Air Squats

5/5 single leg rdl into hip gate, hands on rig

*band on rig

12 Banded knee extensions

2x :05-:10 partner hanging t spine opener

:30 deep squat w/ hands overhead, band attached to rig, around upper back/t-spine

PRIMER – box

5 squat jumps

10 barbell back squats

STRENGTH

E2M x 4

3 Back Squat @ 65% and building to heavyish set of 3

+ rest 2 Minutes

20 Back Squats @ heavier than last week

METCON

For Time (15min CAP)

4x

10 Front Squats @ 135/95 (Rx+185/125)

50 Double Unders

15 TTB

NOTES Barbell should be a load athletes do not break more than once per set

MODIFY 50 DU – 30 reps or 80 single unders

15 TTB – 10 reps or 15 Toes to Rig