04272020

26
Apr

04272020

Furor-19 Cycle 1, Week 2, Day 1

Warm-up
2 Leg Blasters
Leg Blaster is: 20 air squats + 20 in-place alt. lunges (10 ea. leg) + 20 jumping lunges (10 ea. leg) + 10 squat jumps

Mobility
90 sec Pigeon Stretch (ea. Side)
60 sec Downward Dog Stretch
If doing FS, then do 20 elbow pointers

Strength
Minimal Equipment
4 Leg Blasters (see above)
-Rest as needed between blaster sets-
Then, 5 Sets
10 sec Squat Hold + 10 Squats AFAP
-Rest as needed between sets-
*Squat holds and squats to be done 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). 

With Equipment
Front Squat
Work up to ~95% of 5 RM for 1 x 3
then,
6 x 3 @ 90% of 5RM
4 x 10 Split squats Light BB (ea. Leg)

Met-Con
Minimal Equipment
5 Rounds for Working Time
300m Shuttle Sprints (50m out/back, 3x)
– Rest 2:30 –

With Equipment
For Time
40-30-20-10
Cal Ski or Row
– Rest 1:1 –

Extra Work
Accumulate 4′ in Handstand hold