Monday 4/23/18

A. Movement Prep

3 sets of:

10 tempo goblet squat (5 down / 3 pause / explode up)

10 front-foot elevated split squats (10L/10R) -  unloaded

15 hip bridges - unloaded

B. Strength

Back Squat

Sport/Fitness:  15:00 to work up to a 3RM

Life:  3-3-3-3-3 - gradually working up to a heavy triple

C. Metcon



AMRAP 20:00

5 pull ups

10 push ups

15 air squats

*Sport tier athletes wear 20#/15# weight vest

*Scaling notes:  Scale pull ups to jumping pull ups or ring rows as needed; scale push ups to varying box heights as needed to allow athlete to complete a minimum of 5 reps at a time.