10.04.2022

Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy


Primer
2 sets

RNT split squats x 10 per side https://youtu.be/tUBw2PsECM4

weighted box step ups x 5 per side

squat hold 2:00



Strength
front squats or goblet squats
sets 1-3 empty barbell or goblet squats, 5 reps @ 32X1
sets 4-6 front squat with load at 40-50% or goblet squats, 5 reps no tempo


between sets
5-8 reps push ups

WOD
"Monster Cookie"
For Time
25-20-15
cals row
S2OH 95/65 75/55 45/35
2:00 Rest
20-15-10
cals row
S2OH 115/85 95/65 75/55
2:00 Rest
15-10-5
cals row
S2OH 135/95 115/75 95/65