Wednesday, May 8th 2024

WARM UP – KB

2x

10 KB Swings

10 goblet squats

5 burpees

MOVEMENT/MOBILITY – heavy band

10 banded good mornings

6/6 SL glute bridges

*band on rig

:45 banded pigeon/hip distraction / side

:45 band assisted deep squat

10/10 single leg banded knee extensions

:45 spanish squat hold

:30 Transverse Squeeze

PRIMER – bike, barbell

12/9 cal bike fast + 10 barbell back squats fast

STRENGTH

E2M x 4

4 Back Squats

@ 65% and building to somewhat heavy set of 4

+ 2 Minute rest

then,

20 Back Squats @ challenging weight ~50-60%

*first week of 20 rep Back Squat cycle, be a little conservative this week as we will build from here.

INTERVALS

5x

AMRAP – 2

10 DB Thrusters @ 50/35s

8 Burpee Pull ups

Max cal row

:60 rest b/t

NOTES Thruster must be unbroken. Find a pace on burpee PU that won’t slow down.

MOD – cut burpee pull ups reps down so you have at least :30 on row

*move rowers so you have faster transitions