Am/mono:
30 min c2 bike: max meters
Warmup:
5 min bike @50-60% with surges
5 min hip mobility / activation
+
3 rds @50-60-70%
30’ inch worm
30’ lunge overhead stretch
10 lateral box step ups (each side)
+
3 rds of, 15 Russian kn swings , 10 alt box step ups, 15 hollow rocks , 10 kang squats
+
Barbell prep and OHs mobility
COMPLETE
A. Wide Stance Box Squat 4 x 3 @41X1 ; ascending
B. Front SqT 3 x 3 @83-85%
Conditioning: Re test
A. 100/80 cal Bike (same bike as 4 weeks ago)
*EMOM x 5 heavy wall balls + 5 t2b
B. EMOM X 21 _ smoother pace
Min 1: 10 banded squat jumps + 1 squat snatch + 4 OHS; building
Min 2: 3 sandbag over shoulder + bear hug walk til :45
Min 3: rest
C. 5 rds
15 c2b pull-ups
12 cal ski
9 burpee box jump over 48/40” (use hands)
Rest :45 between rds