May the 4th be with you
Warm Up/Mobility
Warm-up
3-4 Sets
15/12 Calorie Row OR 150m Jog
10 alternating v ups
10 hollow rocks
10 hanging scap retractions
5 kip to swing
15/12 Calorie Row OR 150m Jog
10 alternating v ups
10 hollow rocks
10 hanging scap retractions
5 kip to swing
Strength
Push Press (1 Rep Max – 10 Min Hard Cap)
Clean Grip Deadlift (Every 1:30 4×3 @90% of Clean*)
hook grip (no mix grip)
*Perform 7/side Single Leg RDL b/t each set of deadlifts
Metcon
"The Force is strong with this one"
Metcon (AMRAP – Rounds and Reps)
Amrap7*
3-6-9-12…
Toes-to-Bar
Row Calories
-Rest 3 Minutes-
*After Rest Start where you finished and go in reverse for time until beginning
*Enter time for second part in notes.
3-6-9-12…
Toes-to-Bar
Row Calories
-Rest 3 Minutes-
*After Rest Start where you finished and go in reverse for time until beginning
*Enter time for second part in notes.
Finisher
Metcon
3-4 Sets
10 DB Windmill R/L
15 Single Arm Suitcase Deadlift R/L
:30 Dbl. KB Front Rack Wall Sit
*Rest as needed between rounds.
10 DB Windmill R/L
15 Single Arm Suitcase Deadlift R/L
:30 Dbl. KB Front Rack Wall Sit
*Rest as needed between rounds.
Post Workout Mobility
1:00 Couch Stretch (Each Side)
2:00 Child’s Pose
2:00 Child’s Pose