Wednesday – April 28th, 2021

In Gym

Strength/Skill:

  • Front Squat 
  • Warm-up
  • 1×15, 1×10, 1×5
  • Adjust weight from last week or add 5-20 lbs if you got it right.

Metcon:

  • 27-21-15-9
  • Calorie Erg of Choice
  • Ab-mat Sit-ups
  • KB/DB Deadlifts 53’s/35’s

At Home

Warm-up:

  • 10 Shuffle Runs (about 10’)
  • Hurdle Steps
  • Bloomers (odd Object)
  • Arm Circles
  • Calf Raises

Mobility:

  • 10 Iron Crosses
  • 10 Scorpions
  • 2:00 Childs Pose Stretch
  • 1:00 Lizard Stretch each side

Metcon:

  • 5 Rounds Fight Gone Bad Style
  • HSPU
  • Devil Lunges
  • Russian Twists
  • Double Taps
  • Rest