Wednesday

Warm-up
Warm-up
GENERAL WARM UP

2 Min Bike (Increase pace every 30s)

Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats

PRE WORKOUT PREP

25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers

Strength
Back Squat (1-1-1-1-1)
1-1-1-1-1
Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Workout
Metcon
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down
Warm-up
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders

(No Measure)