Friday 04/26/2024
WARM-UP
1 ROUND
5 Inchworm w/ Push Up
10 Alt Groiners
10 PVC Pass Throughs
Into…
2 ROUNDS
5 Up-Downs
10 PVC Front Squat or Overhead Squats
10 Bird Dogs
Into…
1 ROUND
5 Burpees
5 Lunge+Lunge+Squat (w/ DB or BB)
10 Elbow Punches w/ BB
STRENGTH (PERFORMANCE) 3×4 Overhead Squat
Overhead Squat for load:
1. 4 reps
2. 4 reps
3. 4 reps
STRENGTH (FITNESS)
3×4 Front Squat
Front Squat for load:
1. 4 reps
2. 4 reps
3. 4 reps
WORKOUT (PERFORMANCE)
FOR TIME
120 DB Front Squats (50/35)*
*Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.
KG DB: (22.5/15)
WORKOUT (FITNESS)
FOR TIME
100 DB Front Squats (35/20)*
*Every break, complete 8 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.
KG DB: (15/10)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-