Thursday, 4/21

Warm Up

3 Rounds
8 Spider Lunge w/ reach up
8 Pause Squats
8 Alt Samson Lunges
8 Alt Dead Bugs

Strength

Back Squat (25 minutes)
Prep: 1×10 w/bar, 5-5-3-3 working up
Work: 4×3 at same weight (~85%/RPE 8)

Met Con
Prep (4 minutes)

2×6 DB Goblet Squats+3 Burpees+6 Step Ups
1×6 DB Goblet Squats+3 BBJO

Work

Every 1:30 for 12 Minutes (8 Rounds)
12 DB Goblet Squats (50/35)+

A) 12 Burpee Box Jump Overs

B) 24 Ab Mat Sit Ups