Monday 7/17/23

The Mobility

Barbell Quad Roll/Smash

Glute Foam Roll

The Warm-Up

During Board

LSS2S

LSF2B

CWC

Figure 4’s

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Then:

9:00

2 Rounds of:

Mono Sprint

Banded Glute Bridge

Monster Walk

Air Squats

THEN

Build Weight on Barbell

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The Strength

Hatch Week 3

Back Squat (BS)

Front Squat Front Squat

The Met-Con

As Many Rounds/Repetitions As Possible in 16:00

(at 0:00 and every 4:00 you will row for meters)

Run

Reverse Lunge

Ab Mat Sit-Up (AMSU)

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The Finisher

Good Mornings (kettlebell)

Low Ab Leg Raises