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FRIDAY 20210409

Warm-up

10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-aparts (Crossbody/diagonal)
10 Banded Face Pulls
Banded Shoulder Distraction Stretch
10 Spiderman Stretches w/reach
10 90/90 Hip Switches
10 Bird Dogs
10 Dead Bugs
10 Floor Facing Snow Angels


Strength and Skill

Every 2:00 for 12:00 (6 sets):
Build to a heavy 3 rep back squat for today*

* If feeling good, go for a 3RM, otherwise just push for a heavy triple based on how you’re feeling today. Start somewhere around 65-75% of your 1RM and build from there.


FITNESS 20210409

4 Rounds for Time:
15/10 Calorie Bike
15 Thrusters (45/35#)
10 Pull-ups

* 14 Minute Cap

Scoring: Time


PERFORMANCE 20210409

4 Rounds for Time:
250M Row
15 Thrusters (75/55#)
10 Pull-ups

* 14 Minute Cap

Scoring: Time

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