06142019

Cycle 1, Week 5, Day 4

Warm-up:
3 Steady Rounds
12 DB Front Rack Lateral Squats
10 Push Ups
12 Jump Squats
10 Burpees
then,
2′ Frog Stretch

Strength:
Back Squat
3 x 3 @ 90% of 1 RM

Met-Con:
3 RFT
Run 400m
50′ S-Arm OH Walking Lunge (50/35#)
15 Pull-ups

Extra Work:
For Completion
HS Walk (sprint)
15′ x 4
25′ x 3
35′ x 2
Rest as needed between sets
Scaled:
10′, 15′, & 20′
or
15/25/35 Shoulder Taps (or Hand Raises)