Thursday – March 26

Part 1:

Every 3:00 for 4 Sets

200/150 M Row Sprint

10 Thrusters (75/55)

10 Box Jumps (24/20)

Part 2:

8-6-4-2-1-1

Front Squat

____________________________

Part 1 should be an intense effort, aiming to be done in under 2 minutes per round. This is your LAST heavy front squat day. If you are feeling – go for that 1 RM.

____________________________

Warm Up:

Row 200 M (slow)

10 Alternating Pigeon Pose (hold each leg for 3-5 seconds)

Stretch the Front Rack (Knees on ground + elbows on box / Band from rig)

Row 200 M (medium)

5 Pause Front Squats (45/35)

5 Strict Press (45/35)

Stretch Quads / Hip Flexor (Couch stretch – 30-50 seconds each leg)

Row 200 M (fast)

10 Thrusters (45/35)

Roll out thoracic + triceps

Share