Friday April 2
(0-8) Warm-up
3 minute Row/AD/Run/JR
S/H Prehab
30 second hollow/tight arch holds
1 minute wall sit
10 barbell thrusters
10 barbell hang clean and jerks
(8-15) Goal Pursuit
(15-25) Core Conditioning
9 minute EMOM
Min 0-
40 second tuck hold
Min 1-
10 Around the Worlds
Min 2-
18/15 Calorie AD
(25-30) Rest
(30-50) Conditioning
For time:
1 mile Run
30 DBall Cleans AHAP or 10/8 Sandbag Cleans
15 Thrusters 95/65
30 Lateral Burpees over the bar
15 Clean and Jerks 95/65
*20 minute cap*
(50-60) Cooldown
1 minute of:
Child’s Pose
Pigeon
Supine Twist