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04.27.18

27
Apr

04.27.18

Warm Up
EMOM x 9 mins
1st – 3-4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident)- or use a plate
2nd – 6-8 Barbell Good Mornings (light loads – focus on stretching and activating your hamstrings and glutes)
3rd – Row 20sec HARD (get that breathing going)

Mobility:
Ankle stretch- place foot on plate in a lunge position x :30 each side
Deep goblet squat stretch- use the plate and hold in a deep squat for 1:00

Skill: Stamina Squats week 4
12:00 EMOM- based on front squat @ 66%
min 1- 3 front squats
min 2- 6 back squats

WOD
3 RFT
Run to fence and back
15 wall balls 20/14
10 push press 95/65
1 rope climb

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