04/05/2021

Warm-up
Bike, Run or Row 7 min prior to class start
+
8 min Hip Mobility
– foam roll
– floss
– dynamic range of motion
+
3 Rounds x
7 V-Ups
7 Air Squats
7 Toes through Rings
Metcon (Time)
6 Rounds for Time
20 Goblet Squats – 55/35
+
21-18-15-12-9-6-3
Toes to Bar
Metcon (Distance)
Conditioning
Primary:
– EMOM x 15 Cal Assault Bike
complete a number of calories each round equal to your total cals from last week divided by 8 (average cal/min); go really hard for your first 5 seconds and then relax your pace, but always make sure you hit your target cals or above

Secondary:
– 15 min Row @ 85% of your 2k row pace
damper at the same setting, hold strokes per minute as low as you can while holding that pace; record distance

Tertiary:
– 10 min AMRAP
20 Wall Ball
15 Box Jumps (step down only)
10 Burpees
– keep a steady pace, never sprint

Metcon (Weight)
Strength
Primary: Back Squat
5@80% of 5RM (from last week)
5@85% of 5RM
AMRAP@90% of 5RM
– Reps need to be continuous without any pause. They should ideally be unbelted if you didn’t use a belt last week

Secondary:
10 min to build to a heavy 5-rep Deadlift; record your final weight

Tertiary:
4x
20 Alt Reverse Lunges w/ medium wt barbell
10 Romanian Deadlift

4x
12 GHD Back Extensions
10 Sumo Deadlift w/ medium wt

3x
6 Heavy Front Squat
12 Medium Front Squat
20 Air Squat
rest 120 sec