05112020

10
May

05112020

Furor-19 Cycle 1, Week 4, Day 1

Warm-up
10 Burpees
1 Leg Blasters
10 Burpees
*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)
90 sec Frog Stretch
If doing FS, then do 20 elbow pointers as well

Strength
Minimal Equipment
4 x 20 
Alt. Lunges w/ object held up/out
-2′ Rest-

With Equipment
Front Squat
Work up to ~95% of 5 RM for 3 x 2, then drop weight
5 x 5 @ 85-95% of 5RM
10 Tall Box Jumps imm. after ea. set

Met-Con
Minimal Equipment
4 Rounds for Time
60 DU’s (120 SU’s or 60 Lateral jumps over DB/KB)
8 R-Arm DB Power Cleans
8 L-Arm DB Power Cleans
4 R-Arm Devil’s Press
4 L-Arm Devil’s Press

With Equipment
4 Rounds for Time
60 Double Unders
10 Power Cleans (135/95#)
4 Burpee Muscle Ups

Extra Work
For Time
100 Bulgarian Split Squats (50/leg)
*Empty BB or light DB/KB behind the neck
**Maintain a strong core and upright position. Do not sacrifice your midline for reps, fully stand every rep, don’t cut your hips short (full extension).