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FRIDAY 20210416

Warm-up

10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-aparts (Crossbody/diagonal)
10 Banded Face Pulls
10 Spiderman Stretches w/reach
10 90/90 Hip Switches
10 Single Leg Fire Hydrants Internal/External [5/side]
10 Bird Dogs
10 Dead Bugs
:40 Supinated Hang From Bar


Strength and Skill

Every 2:00 for 8:00 (4 sets):
Back Squat x 4 Reps*

* Aim for slightly lighter than last week’s 3RM back squat (or 75-80+% of 1RM Back Squat if you did not perform last week’s heavy triple). 4 tough working sets for today.


Back Squat 4×4

Back Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps

Scoring: Load


FITNESS 20210416

8 Intervals of 1:30 on, 1:00 Rest:
20/15 Calorie Row
Max Effort Sit-ups to 1:30 Mark
— Rest 1:00 After Each Round —

Stimulus: the calorie row should take no longer than :60-:70–scale as needed such that you have at least :20-30 of work time on the sit-ups.

Scoring: 8 sets of reps (SugarWOD will add and total the 8 sets for you)

Scoring: Reps


PERFORMANCE 20210416

8 Intervals of 1:30 on, 1:00 Rest
15/10 Calorie Bike
Max Effort T2B to 1:30 Mark
— Rest 1:00 After Each Round —

Stimulus: the calorie bike should take no longer than :60-:70–scale as needed such that you have at least :20-30 of work time on the toes-to-bar.

Scoring: 8 sets of reps (SugarWOD will add and total the 8 sets for you)

Scoring: Reps

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