04032020

2
Apr

04032020

Furor-19, Week 3, Day 4

Warm-up
200m Run (30 sec out/back)
200m Walk
400m Run
400m Walk (1′ out/back)
Mobility
90 sec Pigeon Stretch (ea. side)

Strength
Air Squat Hold
8′ EMOM
25 sec Squat Hold
*Get Parallel! Don’t bottom out and don’t rest on knees.
**Scale as appropriate, just maintain the depth.

WOD
1 Mile Run
3′ Wall Sit (Accumulate)
3′ Handstand Hold (Accumulate)
1 Mile Run
*Push both runs hard! Reduce run to make it
*Sub Plank for HS Hold

Extra Work
4 Rounds
30 Top Half V-ups
– 1′ Rest –

If you have equipment

Strength
Back Squat (based off of 3 RM)
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%
5 reps @ 90%

WOD
20′ AMRAP
15 R. Arm DB Push Presses (50/35#)
15 L. Arm DB Push Presses
75 Double Unders
*Use weight possible to continue for 20′.
**Sub SU’s (75) for dubs.