04242019

23
Apr

04242019

Post Open Cycle, Week 4, Day 3

Warm-up:
Banded Glute Activation Lap Around Cones
then,
2 Steady Rounds
3 Wall Walks
9 Burpees
15 Back Squat Jumps w/ Empty Bar
then,
2′ Sumo Squat Stretch

Strength:
Back Squat
5 x 2 @ 90%+

Met-Con:
3 RFT
50′ Farmers Carry (25′ down & back)
50′ HS Walks*
20 Goblet Squats 70/53#
Scaled:
*Hand Stand Holds (1′ accumulated), Shoulder Taps (50 total), Box Walks (5 x around box)

Extra Work:
7′ AMRAP
Max Sets of 3 Bar MU’s
Scaled:
Max Sets of 3 C2B’s or 6 Jumping C2B’s