Monday, March 28
Warm-up
Warm-up
1:00 Pigeon Pose/Side
Into..
3 RDS
8 Slow Groiners
8 Empty Barbell Front Squats (w/ 1 sec pause)
8 Barbell Upright Rows
8 Up-Down Step-Ups
Into..
3 RDS
8 Slow Groiners
8 Empty Barbell Front Squats (w/ 1 sec pause)
8 Barbell Upright Rows
8 Up-Down Step-Ups
Weightlifting
Front Squat (3×5)
Deload
Metcon
Metcon (AMRAP – Reps)
EMOM X 16
Minute 1: 12 Front Squats (95/65lbs)(43/29kg)
Minute 2: Max Lateral Up-Downs over Bar
Minute 3: 12 SDHP
Minute 4: Max Box Jumps (24/20)
Minute 1: 12 Front Squats (95/65lbs)(43/29kg)
Minute 2: Max Lateral Up-Downs over Bar
Minute 3: 12 SDHP
Minute 4: Max Box Jumps (24/20)
*Score is total number of Up-Downs + Box Jumps
Cool Down
1:00/side Couch Stretch
1:00 Hands on Wall Prison Stretch
1:00 Hands on Wall Prison Stretch