Friday, April 14
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-78779fce-7fff-927f-a4cf-b6a231abcc9b">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-78779fce-7fff-927f-a4cf-b6a231abcc9b">10 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-78779fce-7fff-927f-a4cf-b6a231abcc9b">10 Cossack Squats</span></p><p dir="ltr"><span id="docs-internal-guid-78779fce-7fff-927f-a4cf-b6a231abcc9b">10 Back Squats</span></p><p dir="ltr"><span id="docs-internal-guid-78779fce-7fff-927f-a4cf-b6a231abcc9b">10/10 Long Lunge Hip Circles</span></p>
Weightlifting
Front Squat (1×5
1×3
1×1
)
1×3
1×1
)
Metcon
« Bane » (AMRAP – Rounds and Reps)
AMRAP X 10
10 Back Squats (115/75lb) (52/34kg)
10 Back Rack Lunges
15 Lateral Burpees over the bar
10 Back Squats (115/75lb) (52/34kg)
10 Back Rack Lunges
15 Lateral Burpees over the bar
<p><span id="docs-internal-guid-abfc1b17-7fff-6991-20fe-32869f907941">(Last seen 10/11/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-c87bd375-7fff-897a-5ed3-f31a8f33b2b9">1:00 Couch Stretch/Side</span></p><p dir="ltr"><span id="docs-internal-guid-c87bd375-7fff-897a-5ed3-f31a8f33b2b9">1:00 Pigeon Stretch/Side</span></p>