02282020

Cycle 3, Week 1, Day 4

Warm-up
4 Rds
10 Med Ball “Good for You’s” (Reverse lunge each leg then squat, all while holding MB in bear hug, that’s 1 rep)
1′ Plank Hold (on hands)

Mobility
2′ Frog Stretch

Strength
Back Squat (based off of 90% of 3 RM)
7 reps @ 65%
6 reps @ 70%
5 reps @ 75%
5+ reps @ 80%

Met-Con
3 Rounds
30 Wallballs (20/14#)
6 Bar Muscle Ups
Fit+: C2B’s + Ring Dips
Fit: Pull-ups + Ring Dips, Ring Rows + Hand Release Push-ups

Core Work
Accumulate 3′ Hollow Hold