8.4.2022

Active Recovery
For those competing this weekend… Jenna, Laura, Will, Cooper, Marcus, Denise and Lars

45:00-60:00 AMRAP based on feel
40/30 Cal BikeErg
1:00 Front Plank Hold
400m Run
40/30 CAL ROW
1:00 Reverse Plank
40/30 Cal Ski
50FT Single Arm OH BOttoms Up KB Carry R
50FT Sinle Arm OH Bottoms Up KB Carry L

Back Squat (Weight)
1 Rep Max Back Squat

We will take as much time as is needed to test.

Metcon (Time)
400m Run
21 Thrusters 95/65
300m Run
15 Thrusters 115/85
200m Run
9 Thrusters 135/95
100m Run
6 Thrusters 155/105

Strength
Strength
5 x 8 Heavy Glute Bridges
4 x 8/8 Single Leg Bridges between each Set

5 x 8 Barbell RDL (not single leg rdl) @approx 40% of 1RM Deadlift and build

4 x 10 KB Pulse Squat with KB RDL
Superset with 50ft DB Cradle and OH Carry Walking Lunge (50/35)

4 x 50ft Banded Shuffle
-at 25ft 10 Banded Air Squats with 5/5 Side Raises
-at 50ft 8/8 White Band Rear Kickbacks

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