Thursday 04/27/2023

WARM UP / / STRENGTH

AMRAP 12

40 V Up (CF QuarterFinal Standard)

20 Superman (1 sec hold at extension)

:30 Side plank each side

10 Slow tempo Strict Hanging knee raise / toes to hips

:10+ L Sit Hold

SQUAT WARM UP / / STABILITY

AMRAP 6 (For Quality)

10 Glute Bridges

5/5 single leg pause squats

5 glute ham raises / / Nordic curls

10 DB Sumo DL

STRENGTH

E2min for 20 Min (5 seta)

Alternate between…

Set 1) 2 Front Squat @ 75% of 1RM Front Squat / / or 7/10 RPE

Set 2) 4 Back squat “

*this should not be a soul crushing weight, or feel super heavy

*our goal is to build our capacity with a reasonable weight / maintain proper positioning - especially if your recovering from the last two workouts!