Thursday, 4/7
April 6, 2022
Saturday, 4/9
April 8, 2022
Warm Up
3 Rounds
15 Band Good Mornings
10 Alt Samson Lunges
15 Mountain Climbers
10 Supine Scorpion
Strength
Pause Tempo Deadlift* (21 Min)
Prep: 1×10 RDL w/bar, 3×5 working up
Work: 3×8 at the same weight (~60%1RM/RPE 7)
*1 count pause at mid shin, extend fast, 2 count negative, 1 count pause on floor
Met Con
Prep (4 Minutes)
1x:30 Row+10 Russian KB Swings+10 Step Ups
1x:30 Row+10 OH KB Swings+10 Box Jumps
1x:30 Row+10 OH KB Swings+10 Box Jump Overs
Work
Every 3 Minutes for 12 minutes (4 rounds)
Row 300/250 M
21 KB Swings (24/16)
15 Box Jump Overs
rest remaining time (score by total work time)
