Wednesday, October 4th 2023

WARM UP – bike

1:00 bike legs only

1:00 bike arms only

1:00 bike

MOVEMENT/MOBILITY – barbell, wall, pull up bar

6 back squats

6 front squats

4/4 back rack reverse lunges

:30 child’s pose

:20 passive bottom squat

:20 active bottom squat

:20 passive bottom squat

5 strict press + 5 push press + 5 thrusters, slow descent on all

:20 HS hold w/ slow shoulder taps

PRIMER – 95/65 barbell (light barbell)

3 thrusters

5 cal bike sprint

3 thrusters

STRENGTH UNDER FATIGUE

EMOM x 10

-Max Cal Bike

-3 Heavy Thrusters (building)

*score is heaviest lift + Cals

SKILL/CARDIO

AMRAP – 15 @ moderate pace

200m Run

4-8 Strict HSPU

3-5 Muscle ups

NOTES No scores needed for this, I want it done at practice pace. Encourage athletes to work on skills.

SCALING HSPU – Box HSPUs OR DB strict press MU – bar, chest to bar, pull-up