Friday, April 17th

WU: 3rds

100m Jog (30s run in place)
15m High Knees (16 stationary High Knees)
15m Butt Kicks (16 stationary Butt Kicks)
8x Alternating Reverse Lunges
20 Single-Leg Hops R/L
8x Sprawls

High-Intensity Tabatas

Tabata #1 

Burpees
Groiners

Tabata #2 

Jump Squats [Tuck Jumps = Scale Up]

Sprints and Swings [12min]

2x 15m Sprints
5x 5m Side Shuffle r/l
15x KB Swings

Fusion: 2rds

5x Slow Windmills r/l
30sec Pigeon Sweeps r/l
30sec Hamstring Stretch r/l

Saturday, April 18th

WU: 3rds

4x Squat to Fold
4x Push-Up
4x RDL w/ empty BB or DBs (10-25s)
4x Muscle Clean w/ empty BB or DBs (10-25s)
3x Strict Press w/ empty BB or DBs (10-25s)

MVMT Prep: 5min

*35-95# w/BB or DB (15-40s) – Work up in weight each rd. Max 3rds.)*

3 Deadlifts
3 Hang Power Cleans
3 Front Squat
3 Push Press
1-2 Squat Thruster

Barbell Complex: 3rds [25min Cap]

*Weight Range: 55-135# w/BB (20-60 w/DBs) – Focus on Quality in Movement*

15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Press
3 Squat Thrusters

Core Finisher: 6min EMOM

10 Alt Toe Touches
20 Alt Flutter Kicks
10 Alt Dead Bugs
10 Alt Bird Dogs

Fusion: 1rd

5 Breath Figure 4 r/l
5 Breath Quad Stretch r/l
5 Hip Flexor to Hamstring Stretch r/l
5x Slow Superman
Savasana, long as you like