Saturday, 4/2
April 1, 2016Monday, 4/4
April 3, 2016Warm-Up
3 Rounds of
10 Pause Squats
10 Arm Circles
10 Spider Lunges
10 Supine Scorpion
then,
1 Minute Squat Hold
1 Minute Single Leg flexion/side
1 Minute Squat Hold
Strength – Pause Tempo Back Squat* (30 Min)
Prep:
1 x 5 w/ bar;
3 x 5 working up in wt
Work:
3 x 5 at same weight across all five sets
– *2-2-X-1 tempo: 2 count down, 2 count pause, drive up explosively, 1 count at top
Team MetCon (in groups of 4):
100 KB Goblet Squats (one person working, rest of team holds a Plank)
100 Russian KB Swings (team holds Squat)
100 Burpees (team holds V-Sit)
100 KB Goblet Squats (team holds a Plank)
Cool Down
Spinal Twist Series