W4
Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Bike
3 sets not for time:
3 sec/side Forearm Smash- https://www.youtube.com/watch?v=0R2y5RGS_zM
5 Bent Over Cuban Press w/ 5# plates- https://www.youtube.com/watch?v=t7HuePhoMB8
30 sec Tricep Smash on Barbell- https://www.youtube.com/watch?v=EJ820vKemCQ
+
A. Deadbug Roll- 8/side x 3, rest as needed https://youtu.be/h8Cs0KDcGIU
B1. Front Squat @ 30X1, 5-7 reps x 4, rest 60 sec **same reps, try to increase load 2-5%, no more **note weights and difficulty

215lbs


B2. Drag Curls w/ Bar @ 40X1, 8-12 reps x 4, rest 90 sec- https://www.youtube.com/watch?v=LMdNTHH6G8I
+
30 sec Bike @ speed 41
30 sec rest
X 12 sets



Tuesday- MAP 10
15 min @ steady pace
Run 400m
10 Box Jump Overs, 20”- steady
Bike 10 Cals
10/leg Offset Front Rack Step Ups- 20”- https://youtu.be/sfvF71cmGAw

3
Rest 5 min
15 min @ steady pace
Run 400m
10 Box Jump Overs, 20”- steady
Bike 10 Cals
10/leg Offset Front Rack Step Ups- 20”- https://youtu.be/sfvF71cmGAw

2+15
Rest 5 min
15 min @ steady pace
Run 400m
10 Box Jump Overs, 20”- steady
Bike 10 Cals
10/leg Offset Front Rack Step Ups- 20”- https://youtu.be/sfvF71cmGAw

2
***goal is same pace/round and NOT laid out on the ground after.


Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP 2 Row
3 sets not for time:
10 Bottoms Up KB Press/arm- focus on control and good lockout overhead

36lbs
30 sec Passive Hang from Rings
A. Oblique Sit Press, 10 reps x 3, rest as needed **2 sec pause at top- https://www.youtube.com/watch?v=FSR5AN8N1FM&list=PLqy2BmkN7Eqxyp2lUfVrLy_sjMnkjrfzl&index=5

44lbs
B1. Suitcase Deadlift, @ 30X1, 10/arm x 4, rest 60 sec- probably around 95# **focus on not leaning to the side or rotating- https://www.youtube.com/watch?v=spFfhanSJ6A

95lbs
( DID CLASS METCON WALLBALL 60 SHOTS  25lbs 2:15)
B2. Turkish Get Up, 3/arm x 4, rest as needed
C. Side Plank from Elbow, 25-30 sec/side x 3, rest as little as possible
+
60 sec Row @ 2:15/500m
60 sec rest
X 7


Thursday- MAP 7
10 min @ 80%
Bike 15 Cals
15 Russian KB Swings, 53#
8 Toes to Bar

4
Rest 5 min
10 min @ 80%
Run 200m
20 steps Overhead Walking Lunges, 25# plate

3
Rest 5 min
10 min @ 80%
Row 250m
30 sec Double KB Front Rack KB Wall Squat Hold, 35#/H

4

Friday (Dealing with back spasms Fri/Sat so didn’t do)
Run 800m @ consistent pace, rest 2 min x 4
**same pace