Monday, April 5, 2021

Monday, April 5, 2021

Warm-up: (warm-up should ever only take you 10-12 minutes. You should/need to be working on the strength portion by 15-10 till the hour)
  • GHD work
  • 1×8 DB Wrist Curl
  • 1×8 Reverse DB Wrist Curl
  • 2×8 Band OH Tricep Ext.
  • 1×5 Air Squat
  • 1×5 Pause Goblet Squat
  • 1×5 Seated Jump
then
  • Wrist & Rack Stretch
 
Strength: (do 1 round of the Front Squat then 1 rd. of the Farmer Carry. Don’t have time to rest much, get right back to the Front Squat. We are working on that 2023 Beach Body!)
  • Front Squat – 5×8 @ HAP
plus
  • 5×175 m. Slam Ball Farmer Carry 30/20
 
Metcon:
9 min. AMRAP
  • 9/6 cal.
  • 8 SB Wall Ball 30/20
  • 10 SB Squat Clean 30/20

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