Wednesday 3.30.22

Prep

Equipment Required: foam roller, barbell

1) Foam Roll Lats and Thoracic Spine 60s each

2) Barbell Shoulder/Lat Stretch x 30s each

3) Barbell Front Rack Stretch x 5 each

4) 10 Russian Baby Makers

5) 2 rounds:

– 6 RDL

– 6 Hang Muscle Cleans

– 6 Front Squats

– 10 Scap Pull-ups

– 10 Kip Swings

A.

‘AP Bio’

Against a 3:00 clock

8 Squat Cleans (95/65)

10 Toes to Bar

12 Burpees

Remaining time Cal Bike

Rest 3:00

Repeat x 5

– Goal: Sustainable, repeatable effort each round, with the same Cal output on the bike. UB on all movements is a must, scale accordingly.

– Last tested 12/22/21

* Total calories

Rx+: (115/75)

L2: (75/55) (Hanging Straight Leg or Knee Raises)

L1: (30/20 DB Squat Cleans) (Weighted V-ups) (Up Downs)

B.

For Time:

40-30-20-10

Banded Pull-throughs

Banded Face-pulls

Double Leg Banded Hamstring Curls