Friday – April 23rd, 2021

In Gym

Strength:

  • Jerks – Push or Split
  • 8×1

Metcon:

  • 10 – 1 Descending Ladder
  • Medball Cleans 20/14
  • DB Snatches 50/35
  • Devil Lunges (L+R=1)
  • Shoulder Touches (L+R+1)

At Home

Warm-up:

  • 5 Minutes
  • :30 of each
  • Inch Worms
  • Butt Kicks
  • Windmills
  • Burpees
  • Lunge and Twists

Mobility:

  • 1:00 Calf stretch each side
  • 2:00 Hamstring and IT Band Stretch each side
  • Plus any additional area that needs it

Metcon:

  • Find a Hill about 50m long and steeper
  • (if you can’t then flat is ok)
  • 8x50m sprint with slow walk back as rest