Thursday 190314

General Warm-up

2 RNFT:

10yd Duck Walk

10yd. Lunge+Reach

10 Quadruped Fire Hydrants

10 Squatting Thoracic Rotations

 

2 RNFT:

5 Empty Bar Weighted Kang Squats

:20s Plank

 

Strength

Back Squat

15:00 to build to 1RM

 

Workout Of The Day

2:30 Row

rest :30s

 

2:30 Bike

rest :30s

 

2:30 Run

rest :30s

 

2:30 Jump Rope

rest :30s

 

2:30 Burpee

rest :30s

 

PERCEIVED INTENSITY – 6/10

 

INTENDED STIMULUS

Final max out day to close out our strength cycle. Go for a PR!

Aerobic intervals rotating 5 movements.

 

Accessory, Recovery, and Community

Couch stretch 2:00/leg

 

Supplemental

Thursday

3-4 sets

6-8 Double DB Bench Press

8-12 Wtd. GHDSU

Crossfit Enhance