04132020

12
Apr

04132020

Furor-19 Cycle 1, Test Week, Day 1

Warm-up
3 Rounds
10 Step-ups with item (DB/KB, gallon water, etc.)
10 Goblet Squats
10 Jumping Lunges

Mobility
90 sec Pigeon Stretch (ea. Side)

Strength
Minimal Equipment
3′ AMRAP
Squats with object held up and out by both arms
*Arms should be up in the air with object, this can be anything (DB/KB, canned good, jug of water, water bottle, literally anything). Just choose an object that you can use throughout cycle each week.

With Equipment
Front Squats
Find 5 RM
*FORM over WEIGHT! Get to depth, maintain your core at all times, and keep chest and elbows up!

Met-Con
Minimal Equipment
5 Rounds for Time
20 KB/DB Goblet Hold Step Ups
20 KBS or DB Hang Snatches (10/arm)
20 Box Jumps or jump overs (KB/DB)

With Equipment
For Time
50 Calorie Bike (C2 or AAB)
40 Toes to Bar
30 Deadlifts (225/155#)
20 Burpee Box Jumps (30/24″)
10 Muscle Ups

Extra Work
Alternating Tabata (16 rounds total)
Flutter Kicks
Legs Lift Hold (6″ off floor)