April 28

A. Warm Up


3 rounds


10 inchworms

10 squat to stand

10 wide split inchworm (feet start wide and stay fixed, walk hands in and out)


B. Activation


For Quality (8min Cap), working through:


30 DU/60 Singles

20 Ring dips/ ring push ups/ push ups/ scaled push up

10 Strict T2B/ V-snap


C. Strength 


Back Squat @ 21X1 (1 second pause in bottom)




*second weight on bar is first working set


Rest 2-3min


D. Conditioning 


1min on/off x 6 rounds




3 Front Squat @ 40kg

3 Burpee over bar 


E. Cool down